Camel Pose (Sanskrit: Ustrasana / उष्ट्रासन)
Ustrasana (Uṣṭrāsana) is a back-bending asana that stretches your spine, strengthening your shoulders, back, chest, thighs, and ankles. It enhances your body’s overall flexibility and improves your digestive system. The word ‘ustra’ in Sanskrit means camel. So, this pose is also called the Camel Pose.
Instructions for Doing the Camel Pose
- Kneel down on the yoga mat on your knees, keeping your thighs and feet together. Make sure your toes are pointed and comfortably rested on the floor.
- Place your palms on your lower back or on your hips wherever you feel the most comfortable. Curve your spine by bending a little backward and extend your ribs out. You’ll feel a stretch in your thighs.
- Now, with an exhalation place your right palm over your right heel and left palm over your left heel. Ideally, your palms should be on the soles of your feet, but if you are a beginner, placing them on the heels is also fine.
- Gently throw your head back and press your feet with your palms to deepen the curve of your spine, while keeping your thighs perpendicular to the floor.
- Stretch your spine further if possible by contracting your hips and opening your chest completely. Hold this position for about 30 to 60 seconds while breathing normally, without any jerks.
- Now, slowly release your hands (one hand at a time) and come back to step two’s position. Place your hands on your hips again and sit down on the floor and relax.
Benefits of Doing the Ustrasana
- This asana is recommended to those with droopy shoulders or a hunched back. It opens up your chest completely and stretches your spine, adding strength and flexibility to your shoulders, neck, and back.
- It is also a great posture-correcting asana. Mastery over Ustrasana allows you to practice a wide range of back-bending yoga asanas, almost effortlessly.
- Camel Pose is particularly beneficial for you if you have any kind of indigestion related issues.
- It also helps relieve menstrual discomfort.
- People with mild back pain or stiffness can also benefit from this asana.
Precautions
- Avoid this asana completely if you have high or low BP or any other heart-related problems.
- Also avoid this pose if you have insomnia, headache, or migraine.
- Practice this pose with a lot of precautions if you have a spinal or a neck injury. Use blocks and go slow.