Ustrasana, Ushtrasana, or Camel Pose : How to Do It, Benefits, Step by Step Instructions & Precautions

Ushtrasana, also known as Camel Pose is a kneeling back-bending asana.

The name comes from the Sanskrit words,  Ustra meaning “camel”, and  Asana meaning “posture” or “seat”.

Ustrasana, Ushtrasana, or Camel Pose Step-by-Step Instructions

Starting Position: Vajrasana

  1. Stand on the knees. Keep the thighs fully straight. Keep the knees and feet together.
  2. Lean in the backward direction. Slowly move more backward. Reach the right heel with the right hand, and the left heel with the left hand. Avoid straining the body.
  3. Push the hips in the forward direction. The thighs should be kept vertical.
  4. Then bend the head and the spine as backward and as far as possible without straining.
  5. Relax the body and the muscles of the back.

Support the body weight equally on the legs and arms.

  1. Keep the arms in such a way that they anchor the shoulders to maintain the back arch. Stay in the same position for as long as you find it comfortable.
  2. Then release the hands from the heels one by one and return to the starting position.

Precautions of Ustrasana, Ushtrasana, or Camel Pose

  1. Breath normally throughout the practice. Avoid long and deep breaths as the chest is already stretched during this asana and taking long, deep breaths may create discomfort in breathing.
  2. People suffering from high or low blood pressure should avoid practicing this asana.
  3. People suffering from insomnia should avoid this asana.
  4. Ustrasana should be avoided by people having any back injury or pain in the neck.
  5. Ustrasana is not recommended for people suffering from a migraine.

Benefits of Practicing Ustrasana, Ushtrasana, or Camel Pose

  1. Helpful in getting rid of all kinds of back pain.
  2. Stimulates the functioning of the thyroid gland.
  3. Makes the neck, back, chest and abdominal regions flexible.
  4. Stretches pelvic region thus helpful in getting rid of menstrual discomforts.
  5. Improves digestion and reduces excess fat deposited on the stomach, neck and back.
  6. Activates the brain cells and makes it function better by improving the blood circulation.
  7. Beneficial for curing the diseases related to the respiratory system such as Bronchitis and Asthma.


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