Ustrasana, also known as Camel Pose, is a deep back flexion posture. The name “Ustrasana” comes from the Sanskrit words ustra and asana, where ustra means “camel” and “asana” means “posture”. This pose is very beneficial for developing the flexibility of the body. Ustrasana has many other advantages, but first, explain us the steps to follow to practice ‘Ustrasana’.
The steps to practice Ustrasana (Camel pose)
It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to practice Ustrasana correctly:
Starting Position: Vajrasana
- Standing on your knees. Keep your thighs straight.
- Keep your knees and feet together. But if you feel more comfortable with keeping a little distance between them, they can do it.
- Bend in the backward direction. Move slowly further back. Reach the right heel with the right hand and the left heel with the left hand. Avoid forcing the body.
- Push the hips forward. The thighs must remain vertical.
- Then bend the head and spine back and as far as possible without forcing.
- Relax the body and the muscles of the back.
- Support the body weight also on the legs and arms.
- Keep your arms so that they anchor the shoulders to maintain the arch of the back.
- Stay in the same position as long as you find it comfortable.
- Then release one by one the hands of the heels and return to the starting position. Relax and take deep breaths.
Practice 3 times, should be followed or preceded by a forward bending asana such as Sitting Forward Bend (Paschimottanasana)
Precautions for Ustrasana (Camel Pose)
The precautions for Ustrasana are as follows:
- Breathe normally throughout the practice. Avoid deep, deep breaths as the chest is already stretched during this asana and taking long, deep breaths can cause breathing difficulty.
- Beginners after practicing Ustrasana may feel dizzy for a moment. It can also cause nausea, but it is very rare.
- People with hypertension or low blood pressure should avoid this asana.
- People with insomnia should avoid this asana.
- Ustrasana should be avoided in people with back injuries or neck pain.
- Ustrasana is not recommended for migraine sufferers.
Benefits of Ustrasana (Camel Pose)
You can experience the benefits of Ustrasana on health gradually during a regular practice.
- Useful for getting rid of all kinds of back pain.
- Stimulates the functioning of the thyroid gland.
- Makes the neck, back, chest and abdominal areas flexible.
- Stretches the pelvic area, so useful for getting rid of menstrual discomfort.
- Improves digestion and reduces excess fat deposited on the stomach, neck and back.
- Activates brain cells and improves their function by improving blood circulation.
- Beneficial for curing respiratory-related diseases such as bronchitis and asthma.
Stay healthy, stay strong and get the best out of life.
