Ustrasana Procedure (Camel Pose) – Steps, Benefits and Contraindications

Ustrasana (Camel Pose) is an intermediate-level yoga posture that offers multiple physical and mental benefits. This powerful backbend strengthens the back, improves digestion, enhances flexibility, and uplifts mood. Additionally, Ustrasana helps open the heart chakra, promoting emotional balance and well-being.

What is Ustrasana (Camel Pose)?

The name Ustrasana comes from the Sanskrit words:

• Ustra = Camel
• Asana = Posture or Pose

Pronunciation: Oohs-tra-aa-sun-aa

Ustrasana Benefits (Camel Pose)

Practicing Ustrasana regularly can improve your overall health and well-being. Here are its key benefits:

Physical Benefits

• Strengthens the back, shoulders, and thighs
• Helps relieve lower back pain
• Improves posture and spinal flexibility
• Stimulates the digestive system, alleviating constipation
• Opens up the chest, increasing lung capacity
• Beneficial for the reproductive system
• Helps overcome menstrual discomfort
• Stimulates the thyroid and parathyroid glands, supporting hormonal balance
• Aids in reducing symptoms of asthma by expanding the lungs

Mental & Emotional Benefits

• Uplifts mood and reduces stress and anxiety
• Opens the heart chakra, fostering emotional balance and self-love

Important Considerations Before Practicing Ustrasana

Yoga is about uniting your mind with your body. The key to this union is your breath. When you align your breath with your movements, you experience maximum benefits from the pose.

• Do not force yourself into the posture—progress gradually as your body gains flexibility.
• Listen to your body and respect its limitations.
• Yoga is not a competition. The goal is a healthy, stress-free life, not perfection in a pose.

Ustrasana Procedure (Camel Pose) – Step-by-Step Guide

Preparatory Poses

Before practicing Ustrasana, prepare your body with:

• Bhujangasana (Cobra Pose)
• Setu Bandhasana (Bridge Pose)
• Marjaryasana-Bitilasana (Cat-Cow Pose)

Step-by-Step Instructions

1. Start in Vajrasana (Thunderbolt Pose): Sit comfortably on your heels.
2. Rise to a Kneeling Position: Stand on your knees, keeping your thighs perpendicular to the floor. Place a folded mat or blanket under your knees for support if needed.
3. Position Your Hands: Keep your arms on your sides.
4. Foot Placement: Keep your knees and feet hip-width apart or together, whichever is more comfortable.
5. Begin the Backbend: Inhale deeply, and slowly lean backward while pushing your pelvic region forward.
6. Hold Your Heels: Place your right hand on your right heel and your left hand on your left heel. If reaching your heels is difficult, place a bolster near them for support.
7. Deepen the Stretch: Keep pushing your hips forward and thighs vertical while bending your spine, neck, and head backward comfortably.
8. Balance Your Weight: Distribute your weight evenly between your knees, legs, feet, and back.
9. Breathe and Hold: Stay in this position for 5-8 natural breaths. With practice, you can extend this duration up to 3 minutes.
10. Exit the Pose: Exhale slowly, release your arms one at a time, and return to a kneeling position.
11. Relax in Vajrasana or Balasana (Child’s Pose): Allow your body to relax and recover.

Tips for a Safe Practice

• Keep your shoulders relaxed and avoid straining your neck.
• Engage your core muscles to protect your lower back.
• If you experience discomfort, come out of the pose slowly and adjust your posture.
• Beginners can use yoga blocks beside the feet for added support.

Ustrasana Contraindications: Who Should Avoid Ustrasana?

While Ustrasana offers numerous benefits, it is not suitable for everyone. Avoid this pose if you have any of the following conditions:

Medical Conditions

• Severe back or neck injuries
• High blood pressure
• Severe fatigue or dizziness
• Migraine or chronic headaches
• Recent abdominal or chest surgery

Additional Precautions

• If you have any pre-existing medical conditions, consult a qualified yoga instructor before attempting Ustrasana.
• Always warm up properly before performing deep backbends.

Watch a Video on Ustrasana (Camel Pose)

For a visual demonstration, watch this step-by-step Ustrasana video tutorial:

Conclusion

Ustrasana (Camel Pose) is a powerful backbend that improves flexibility, strengthens the spine, enhances digestion, and uplifts mood. However, practicing it safely is key to avoiding injury. Align your breath with your movements, progress gradually, and listen to your body for the best results.

Did this guide help you? Leave a comment and share your experience!

Also Read:

• How to do Bhujangasana (Cobra Pose) – Bhujangasana Benefits and Contraindications
• Yoga and Breathing Exercises to help in COVID recovery – Yoga for Covid Recovery
• How to start doing yoga at home for beginners (with pictures and videos)