Pronounced : Oohs-tra-aa-sun-aa
“Ustra” = Camel : “Asana” = Posture or Pose
Ustrasana is an intermediate level back-bending yoga posture known to open “Anahata” (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.
How to do Ustrasana
- Kneel on the yoga mat and place your hands on the hips.
- Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
- As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
- Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
- Do not strain or flex your neck but keep it in a neutral position.
- Stay in this posture for a couple of breaths.
- Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.
Camel Pose (Ustrasana) for Beginners
- You may place a cushion below your knees to ease your way into the pose.
Benefits of the Ustrasana
- Improves digestion.
- Stretches and opens the front of the body. It also strengthens the back and shoulders.
- Relieves the body of lower back ache.
- Improves flexibility of the spine and also improves posture.
- Helps overcome menstrual discomfort.
Contraindications
- Back injury or neck injury, high or low blood pressure: Perform this pose only with the supervision of an experienced teacher.
Follow-up Poses
Ustrasana can be followed up with Setu Bandhasana.
