Ustrasana (Camel Pose)

Ustra (Camel) + Asana (Pose)

Sanskrit: उष्ट्रासन

Difficulty Level- Intermediate

Pose type: Backbend

Also Known As: Ushtrasana, or Camel Pose

Pronounced as: OOSH-TRAHS-ANNA

Introduction Of Ustrasana

Ustrasana is derived from the Sanskrit terms ‘ustra’ mean ‘camel’ and ‘asana’ means ‘pose’. This pose is an intermediate level yoga posture in which one’s body bends backwards.
It is believed to help in the opening of the heart chakra (or Anahata). A person who practice this position on a consistent basis gain flexibility and strength over time.

How To Do Ustrasana: Step-By-Step Video

1. From Thunderbolt Pose (Vajrasana) come up onto both knees, placing them hip width apart. Place one hand on your heel, with your finger pointing downward.
2. As you inhale, Slowly place your another hand on your heel and finger pointing downward (If you cannot reach the heels keep the hands on the sacrum).
3. Holding the heels with each hand, actively press the hips forward, lifting the chest up towards the ceiling.
4.  Take 5 deep breaths.
5. Slowly bring one hand back at a time. And come back to Vajrasana.

Benefits Of Ustrasana

• Effective in relieving lower back pain by allowing your hip flexors to stretch.
• Strengthens the upper back body.
• Activate the heart chakra, which is associated with sentiments of love, care, and compassion.
• Because this yoga asana involves the entire body, it improves blood circulation to all organs.
• It helps in toning up the thighs, hips, glutes, and back muscles.

Variations Of Ustrasana

1. Ustrasana With One Arm Extended

Steps To Follow:

1. Starting from Thunderbolt Pose (Vajrasana) come up onto both knees, placing them hip width apart. Place one hand on your heel, with your finger pointing downward.
2. As you inhale, Slowly take your another hand back and parallel to the ground.
3. Take 5 deep breath and come back to Vajrasana.

2. Ustrasana With One Arm And One Leg Extended

Step To Follow:

1. Starting from Thunderbolt Pose (Vajrasana) come up onto both knees, placing them hip width apart. Place one hand on your heel, with your finger pointing downward.
2. As you inhale, Slowly take your left hand back and parallel to the ground, and extend your left leg forward.
3. Take 5 deep breath and come back to Vajrasana.

3. Ustrasana On Toes (Advance Pose)

Step To Follow:

1. Starting from Thunderbolt Pose (Vajrasana) come up onto both knees, placing them hip width apart. Place both hand on your heel, with your finger pointing downward.
2. As you inhale, Slowly lift your knees up and balance on yours toes.
3. Take deep breath and come back to Vajrasana.

Note: This Variation is not for beginners.

Contraindications Of Ustrasana

1. Avoid this pose if you have Hernia, or recent abdominal surgery.
2. Avoid this pose if you have recent or chronic knee, shoulder, neck or back injury or inflammation.
3. Avoid going to the deep position until your body is flexible enough to perform it. Know the limitation of your body.

Frequently Asked Questions (FAQs)