Ustrasana (Camel Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Ustrasana Asana?

This asana is an amazing back bend. Along with other asana, Ustrasana asana can be practiced in the morning. But if one can’t manage workout time in the morning, you can practice yoga in the evening time.

This asana should be practiced empty stomach and when bowels are empty. You should have your meals before four to six hours your practice.

• Yogasana Level – Basic
• Yogasana Style – Vinyas
• Yogasana Repetitions – 30-60 second
• Yogasana Strengthens – Back
• Yogasana Stretches – Abdomen, Thighs, Thorax, Ankles, Quadriceps femoris muscle, Groin, Psoas major muscle, Throat, Entire front of the body.

Effect of Ustrasana Asana on tri dosha

This asana balances and pacify the vitiated Apana Vayu. By supressing the apana vata, it enhances the health of pelvic cavity and floor and pelvic organs like uterus, urinary bladder and reproductive organs. It maintains regular menstruation and it reduces the discomfort during menstrual in women. It also helps in proper urination and defecation. Since apana vayu dominating in the lower parts of the body, Ushtrasana, by maintain the Apana Vayu, it keeps the lower back and lumbar spine and lower limbs strong and healthy. The asana stretches the spine and the lower back.

How To Do Ustrasana Yoga Posture/Asana?

1. Begin the asana by bending on your mat and put your hands on your hips.
2. Make sure that your knees and shoulders are in a straight line, and ensure that your soles of the feet are facing towards the ceiling.
3. While inhaling, and pull your tailbone towards your pubis. At the navel you may feel a pull effect.
4. While you are doing this, make an arch with your back. Straighten your arms and move your palms over your feet.
5. Keep your neck in a neutral position. It should not be strained.
6. Before releasing your position, you must hold it for about 30 to 60 seconds.

Benefits Of Ustrasana Yoga Posture/Asana?

1. It massages the internal organ, so it helps in improving the digestion.
2. It lightens the frontal portions of the torso and the chest.
3. It provide strength to the back and the shoulders.
4. It helps to reducing pain in the lower back.
5. It helps to improve of your posture by making your spine more flexible.
6. It relieves menstrual discomfort.

Contraindications And Precautions Of Ustrasana Posture/Asana?

It is best to practice this asana under the supervision of a yoga instructor.

• This asana should be avoided by persons with back or neck injury, or they suffering from either low or high blood pressure.
• Patients suffering from insomnia or migraines must avoid this asana.

Science Behind  Posture/Asana?

• This asana is an amazing stretch. This works towards streching up the front of your body while it also stretches the pectoral muscles and hip flexors. It also tones the chest, limbs, abdomen and thighs. Basically, this asana involves the entire frontal region and the sides of body.
• It also slowly acts on the respiratory, circulatory, endocrine, lymphatic, skeletal, and digestive systems in the body. This asana works on the diseases like diabetes, thyroid, parathyroid, spondylitis, asthma or bronchitis and works as therapy on all of them. Doctors also recommend this asana to people who have issues like obesity or who have issues with the kidneys or reproductive systems. It is also said to treat colitis, constipation, and dyspepsia.
• The Kundalini chain of yoga thinks that this asana can open and awaken the chakra of heart.

Beginners Tips For Ustrasana Posture/Asana?

1. When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can move your toes, and then elevate your heels. You can use a wooden block to place your hands on them if you can’t reach to your legs.
2. Make sure you do not hold this pose for more than 20 seconds when you are a beginner.

Advanced Pose Alterations

• To intensify this pose, you just need to touch your thighs, calves, and inner feet while you are in the pose.

Related Yoga Poses/Asanas –

• Dhanurasan
• Bhujangasana
• Salbhasana
• Virasana

Reference:-

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