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Ustrasana or the Camel Pose is an important form of backward bend asana that offers a lot of benefits for the mind and body. Included as a part of Vinyasa yoga, it helps to open heart chakra and boost flexibility and strength. Read on to learn more about this asana.

Ustrasana Ustrasana


Steps of Ustrasana

Here are the main steps that you need to follow while performing Ustrasana.

  • Kneel on the ground or the yoga mat while at the same time placing your hands right on your hips.
  • Make sure that your knees are in line with your shoulders.
  • The sole of the feet must be facing upwards.
  • Draw in the tail-bone close towards the pubis as you inhale so that it feels like it is being pulled from the navel.
  • Arch your back simultaneously and slide the palms right over the feet so that the arms remain straight.
  • Under no circumstances you should flex or strain your neck; make sure that you keep your neck in neutral position.
  • Remain in this posture at least for a few breaths.
  • Gently breathe out and gradually bring your body back to initial pose.
  • Smoothly withdraw the hands while bringing them back to the hips just as you get to your original position.

Step images of Ustrasana Step images of Ustrasana

Preparatory Poses

Here are the main preparatory poses that you need to perform before Ustrasana.

  • Salabhasana
  • Dhanurasana
  • Virasana
  • Supta Virasana
  • Bhujangasana
  • Urdhva Mukha Shvanasana

Follow up poses

These are the follow-up poses related to Ustrasana.

  • Sarvangasana
  • Dhanurasana
  • Virasana
  • Chakrasana
  • Dandasana
  • Janusirsasana

Tips for performing Ustrasana

Mastering Ustrasana can be difficult for beginners and therefore it is important to take things slowly during the initial stages. This can also assist in avoiding injuries. Do not strain your back or neck while you perform this asana. You can also use props to correctly perform this asana. Do not hold on to this yoga asana for more than twenty seconds during the initial stages.

The best time to practice Ustrasana is during the early morning. However, you may also do it during the evening if it is difficult for you to manage time during the early morning. In any case, make sure that your bowels are empty while you perform this asana. There should be at least a gap of about 4 to 6 hours prior to performing Ustrasana.

The science of Ustrasana

Ustrasana works as an excellent stretching exercise for the body which can open up the front section of the body, the hip flexors and the pectoral muscles. The asana also helps to tone the thighs, limbs, abdomen and chest. Therefore the whole frontal region and the sides of our bodies can get stimulated by this asana. Ustrasana can also boost the functioning of the respiratory, circulatory, skeletal, lymphatic, digestive and endocrine systems of the body. This makes Ustrasana particularly beneficial for patients of diabetes, thyroid, parathyroid, asthma, bronchitis and spondylitis. Medical practitioners always recommend Ustrasana for patients who are struggling with kidney problems, reproductive problems or obesity. The asana can also work well for the patients of constipation, colitis and dyspepsia. Ustrasana is also an ideal asana for spiritual seekers. According to Kundalini yoga literature, this asana can help in the opening and awakening of the heart chakra.

Benefits of Ustrasana

These are the main benefits of practicing Ustrasana.

  • Ustrasana can help in stretching the abdomen, chest, quadriceps and the hip flexors.
  • This asana can improve spinal flexibility.
  • It can effectively strengthen the back and shoulder muscles as well as the arms and thighs.
  • The asana helps to tone the organs of the abdomen, neck and pelvis
  • The asana can reduce the fat on thighs
  • It can also loosen up and improve the functioning of the vertebrate
  • Ustrasana enhances the functioning of the hips and works on the posture.
  • It can energize the body and bring down the levels of fatigue and anxiety.
  • The asana stimulates the endocrine glands, digestive system and kidneys.
  • It can stretch the abdomen as well as cure the signs of constipation.
  • Improves and stimulates the nervous and respiratory systems by enhancing blood circulation.
  • It can help in achieving calmness, enhancing mental focus and concentration as well as creativity and imagination.
  • It activates the thyroid glands.
  • Ustrasana can help in the healing and balancing of chakras.
  • It can minimize menstrual discomfort.

Precautions and contraindications associated with Ustrasana

If you have the following conditions, it is important that you consult a yoga master before you start practicing Ustrasana:

  • Back injury
  • Neck injury
  • Low or high blood pressure

If you are having migraines or insomnia, it is better to avoid this particular asana altogether.

So now that you know everything about Ustrasana, go ahead and start practicing it on a regular basis to achieve the best results.

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