Ustrasana | Camel Pose

Ustrasana Yoga, resembling the hump of a camel’s back, offers numerous benefits to the Human body and mind. Read complete Ustrasana Information (Steps, Benefits, Breathing Guidelines & Variations- Ardha Ustrasana) in the below article.

“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul creates the symphony of life” – B.K.S. Iyengar

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What is Ustrasana (Camel Pose Yoga)

Ustrasana: Ustra (Camel) + Asana (Pose)

Ustrasana is also known as Camel pose or Usthrasana. It’s an intermediate level backward bend pose and one of the best stretching asanas in yoga, as it opens up almost every part of our frontal body.

This asana also helps to open up the Heart Chakra, resulting in psychological benefits of Peace, Serenity & Acceptance.

Ustrasana Steps (How to do Camel Pose Yoga)

  1. Firstly, Start with a kneeling position (Both knees touching the ground) on a flat surface in a Vajrasana position.
  2. Now lift your buttocks from this position to stand on your knees, making the upper body straight. Back of both the feet (Ankle area) should be touching the ground, the sole should be facing upwards, and knees should be hip-width apart.
  3. Next, Rest your hand palms on top of buttocks and inhale to open up your chest, to press shoulder blades in a backward direction.
  4. Keep shoulder blades & tail bone firm and lean in a backward direction. You can tilt your thighs slightly backward from perpendicular position to touch hands to a respective side heels. 
  5. Further, Push hips forward to stretch the body completely. Make sure that arms are straight & thighs are always perpendicular to the ground. Your chest should completely open up with each inhale.
  6. Finally, Breathe normally and stay in this posture for 30 to 60 seconds.
  7. To exit the pose, bring your hands to hips, Inhale and push the hips down towards the floor by simultaneously lifting your head and torso upwards. Rest in Vajrasana or Balasana position for few moments before proceeding further.

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Breathing Guidelines

1. Going into the pose by bending body backward – Inhale

2. During the pose: Normal breathing
With Inhale- Open your chest up slightly
With Exhale- Relax your body

3. Coming out of the pose while lifting your neck and Torso upwards – Inhale

Modifications for Beginners

  1. You can use a thick blanket under your shins or foot for the cushioning effect.
  2. You can also elevate foot heels by turning your toes under (So that they are touching the floor from the backside).

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Ustrasana Variation

Ardha Ustrasana (Half Camel Pose)

In comparison to keeping hands on the heels, Ardha Ustrasana is performed by placing hands on the hips.

Sometimes, it’s also performed with one hand placed on same side heel and other hand stretching back along with body in air (Bend backward)

Benefits of Ustrasana (Camel Pose)

  1. One of the best poses for improving body postures as it helps for persons with drooping shoulders and Hunched back.
  2. Further, It stimulates abdominal organs & chest and also helps to improve the digestive system.
  3. Additionally, it stretches many parts of the body, including back spine, neck, chest, arms, shoulders, thighs, ankles & gives strength to them.
  4. Ustrasana gives more flexibility to the back spine and alleviate lower back pain.

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Contraindications/Precautions for performing Ustrasana

  1. Not suitable for people with irregular blood pressure issues (Whether High or Low).
  2. In addition to it, people with injuries or severe pain in Back, Neck, or Knees should not do this posture.
  3. If you are suffering from Migraine or Insomnia, you should not perform this asana.

Common Mistakes

  1. Don’t harden your belly too much while bending backward, as it may put a strain on your lower back. Instead, bend your body back by lifting the top of the pelvis upwards and lengthening your lower spine.
  2. There should not be any strain on the neck (Keep it in a neutral position) and keep the face direction whichever side your feel comfortable (Facing up towards ceiling or little more tilted back)
  3. Don’t lean your thighs back during the pose. To enjoy the benefits of Ustrasana, Thighs should always be kept perpendicular to the floor.

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Things to Know

Do mention in comments about your experience with Ustrasana !!

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