Ustrasana (Camel Pose)- Benefits, Steps & Precautions

Ustrasana (Camel Pose)

Ustrasana is one of the major asanas of yoga which helps in flexing various parts of the body.  This asana is also called ‘camel pose’ because it is shaped like a camel.  Performing Ustrasana is very beneficial for the circulation of energy in your body.

Regular practice of Ustrasana makes the body flexible and opens the fourth main chakra of the body, Anahata.  This chakra is also called the heart chakra.  As soon as this spiritual cycle becomes active, a person’s energy, consciousness, and feelings expand.

How to Practice Ustrasana (Camel Pose)?

The way to do Ustrasana is this:

♦ sit in vajrasana

♦ Stand on the knees by keeping the arms along the torso.  Keep the knees together and the feet too.

♦  But if you find it difficult, you can keep it separately.

♦ Now bend backwards, and try to hold the right heel with the right hand and the left heel with the left hand.

♦ Draw the abdomen forward, try to keep the thighs straight, and tilt the head and spine back as far as possible.

♦ Try to keep the whole body, especially the muscles of the back, relaxed when the stretch is felt.

♦ The weight of the body should be equally on the feet and arms.

♦ Support the shoulders with the arms to maintain the arched shape of the back.

♦ Stay in the final position for as long as is comfortable.

♦ Slowly release the hands one by one from the heels and return to the starting position.

Benefits of Ustrasana (Camel Pose)

1. Strengthens the back and shoulders: Performing Ustrasana strengthens the back and shoulders and helps in maintaining correct posture.

2. Neck Support: This asana provides relief from inward and outward stretching of the neck.

3. Helps Improve Digestion: Ustrasana helps improve digestion and helps keep the intestines healthy.

4. Strengthening of the trachea: This asana strengthens the trachea, which improves breathing.

5. Helps in reducing anxiety and stress: Ustrasana helps in reducing mental stress and provides mental peace.

6. Helps in reducing belly fat: This asana helps in reducing belly fat and can provide improvement in fiber.

7. Beneficial for the heart: Ustrasana helps in keeping the heart healthy and helps in reducing heart related problems.

8. Flexibility and fitness of the body: This asana increases the flexibility of the body and helps in maintaining fitness.

Ustrasana helps in improving our body’s circulatory system, respiratory system, muscles, bone cage, endocrine and digestive systems in the long run.  Whether you have diabetes, asthma, thyroid, parathyroid, spondylitis or bronchitis, this asana works like a therapy for every disease.

Precautions to take to perform Ustrasana

The following precautions should be taken while performing Ustrasana (Ustra pose):

1. With pain in the back and knees or without improvement in the condition, do not perform this asana.

2. People who have neck, throat or back problems should avoid this asana.

3. Do not d.o it without regular practice, as it requires flexibility of the body.

4. If you have back problems, consult a doctor and take his permission before doing Ustrasana.

5. Do Ustrasana slowly and carefully, giving your body enough time to recover.

6. For your safety, be sure to consult a doctor first if you have any health concerns.

Frequently Asked Questions

What is Ustrasana and it's benefits?

Ustrasana, also known as Camel Pose, is a yoga pose that involves kneeling and arching the back to create a deep stretch through the front of the body. Some benefits of Ustrasana include improved flexibility in the spine and chest, strengthening of the back and shoulder muscles, stimulation of abdominal organs, and relief from backache and respiratory issues. It can also help improve posture and open up the heart center, promoting emotional release and a sense of invigoration.

What is the purpose of Ustrasana?

Stretch the Front Body, Open the Heart Center, Strengthen the Back and Shoulders, Stimulate Abdominal Organs, Increase Spinal Flexibility, Energetic Benefits: Ustrasana is believed to stimulate the Manipura chakra (solar plexus), which is associated with personal power and transformation.

Which disease is cured by Ustrasana?

Improved Flexibility, Back Pain Relief, Digestive Health, Stress Reduction, Emotional Balance: The heart-opening nature of Ustrasana may help release emotional tension and promote emotional balance.

Who should not perform Ustrasana?

Neck and Back Injuries, High or Low Blood Pressure, Migraines or Headaches, Heart Conditions, Recent Abdominal Surgery, Pregnancy, Vertigo or Dizziness, Insomnia.

Can Ustrasana increase breast size?

Ustrasana is a yoga pose that involves stretching and opening the chest area, which may create the illusion of a more lifted appearance. Additionally, it can improve posture, which might give the impression of a more prominent bust.

Does Ustrasana reduce belly fat?

Ustrasana, also known as Camel Pose, is a yoga posture that can help strengthen and stretch various muscles in the body, including the abdominal muscles.

How long should you hold Ustrasana?

The duration of holding Ustrasana (Camel Pose) can vary depending on your level of comfort and flexibility. As with any yoga pose, it's essential to listen to your body and not overstrain. Initially, you can hold the pose for around 15-30 seconds. With regular practice and increased flexibility, you can gradually extend the duration to 30-60 seconds or more.

What muscles are used in Ustrasana?

In Ustrasana, also known as Camel Pose in yoga, the muscles primarily used include the quadriceps, hip flexors, glutes, and core muscles. Additionally, the muscles in the shoulders and chest are also engaged to support the backbend position.

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