Ustrasana (Camel Pose) – How To Do and Health Benefits

Ustrasana, also known as Camel Pose, is a yoga posture that involves kneeling on the ground and arching the spine backwards, with the hands placed on the hips or reaching towards the feet. It is a backbend that helps to stretch the front of the body, including the chest, abdomen, and thighs. Ustrasana also strengthens the back muscles and improves posture. It is believed to stimulate the nervous system, improve digestion, and relieve stress and fatigue. 

Meaning of Ustrasana and Where it Came From

The word “Ustrasana” is derived from two Sanskrit words: “ustra” which means “camel” and “asana” which means “posture” or “seat”. Therefore, Ustrasana is commonly translated as “Camel Pose”.

The origins of Ustrasana have been developed in ancient India as part of the Hatha Yoga tradition. Hatha Yoga is a branch of yoga that focuses on physical postures and breathing techniques to balance the body and mind.

In the modern era, Ustrasana is a popular yoga pose practiced by many yoga practitioners around the world. It is often included in yoga classes as a backbend and is known for its ability to stretch the front of the body and open the heart.

When To Practice Ustrasana

Ustrasana (Camel Pose) can be practiced at any time of the day, but it is generally recommended to practice it in the morning on an empty stomach or after a gap of 4-6 hours after a meal. It is also advisable to warm up the body with some gentle stretches before attempting Ustrasana.

Step by Step guide How to do perform (Camel Pose):

1. Begin by kneeling on the floor with your knees hip-width apart, and your thighs perpendicular to the floor.

2. Place your hands on your hips, with your fingers pointing downwards and your thumbs at the back of your hips.

3. Lengthen your tailbone down towards the floor and draw your shoulder blades towards each other to open your chest.

4. Inhale and lift your chest up towards the ceiling, arching your back.

5. Exhale and bring your hands to your lower back, with your fingers pointing downwards and your palms resting on your sacrum.

6. Inhale and lift your chest up towards the ceiling, pressing your hips forward.

7. If you feel comfortable, reach your hands towards your heels, one at a time, and hold onto your ankles or feet.

8. Hold the posture for 5-10 deep breaths, breathing deeply and evenly.

9. To come out of the posture, release your hands from your feet, bring your hands back to your hips, and exhale as you lower your torso back to an upright position.

10. Finally, come back to a kneeling position, and take a few deep breaths to allow your body to recover.

Suggested follow-up Asanas

After practicing Ustrasana (Camel Pose), it’s important to counterbalance the body and release any tension or strain that may have been built up. Here are some suggested follow-up asanas:

• Balasana (Child’s Pose) – This asana helps to release tension in the back and neck, and also stretches the hips and thighs.

• Adho Mukha Svanasana (Downward-Facing Dog) – This pose helps to lengthen the spine, stretch the hamstrings, and release tension in the shoulders and neck.

• Bitilasana and Marjaryasana (Cat-Cow Pose) – These poses help to stretch and strengthen the spine, while also improving flexibility in the neck, shoulders, and hips.

• Ardha Matsyendrasana (Half Lord of the Fishes Pose) – This pose helps to stretch the back and hips, and also stimulates the digestive system.

• Paschimottanasana (Seated Forward Bend) – This asana helps to release tension in the lower back and hamstrings, and also stretches the spine and shoulders.

Pro Tips for Beginners 

If you’re a beginner practicing Ustrasana, here are some pro tips to help you:

• Warm up properly: Before practicing Ustrasana, it’s important to warm up your body with some gentle stretches, such as Cat-Cow Pose, Child’s Pose, and Sphinx Pose. This will help you avoid injury and prepare your body for the deeper stretch of Ustrasana.

• Use props: If you’re finding it difficult to reach your heels or maintain the pose, you can use props such as blocks or a bolster to support you. Place the blocks or bolster under your hands or hips to make the pose more accessible.

• Engage your core: To protect your lower back and maintain stability in the pose, engage your core muscles by drawing your belly button in towards your spine.

• Breathe deeply: While in the pose, breathe deeply and evenly through your nose. This will help you relax and deepen the stretch.

• Take it slow: Don’t force yourself into the pose or push beyond your limits. Take it slow and only go as far as feels comfortable for you. Over time, with regular practice, you will gradually deepen your flexibility and be able to go deeper into the pose.

Remember, as with any new physical activity, it’s important to consult with a medical professional before starting a yoga practice.

Contraindications (Who Should Avoid)

Ustrasana (Camel Pose) is a great yoga pose for stretching the front of the body, opening the heart, and improving posture. However, there are some contraindications that you should be aware of before practicing this pose:

• Low blood pressure: If you have low blood pressure, practicing Ustrasana may cause dizziness or fainting. It’s best to avoid this pose or modify it by using props, such as a bolster or blocks, to raise your hands or hips.

• Neck or back injury: If you have a neck or back injury, practicing Ustrasana can put too much strain on the spine and exacerbate the injury. It’s best to avoid this pose or practice it under the guidance of an experienced yoga teacher who can help you modify the pose.

• Headache or migraine: If you have a headache or migraine, practicing Ustrasana can worsen the pain. It’s best to avoid this pose and rest in a comfortable position, such as Child’s Pose, until the pain subsides.

• Menstruation: During menstruation, practicing Ustrasana can be uncomfortable and cause cramping. It’s best to avoid this pose or modify it by using props or practicing a gentler variation.

• Pregnancy: If you’re pregnant, practicing Ustrasana can put too much pressure on the abdomen and uterus, and is not recommended. It’s best to avoid this pose or practice it under the guidance of an experienced prenatal yoga teacher who can help you modify the pose.

24 Health Benefits of Ustrasana

Ustrasana (Camel Pose) is a powerful yoga pose that offers numerous health benefits for the body and mind. Some of the benefits of Ustrasana are:

1. Improves posture: Ustrasana helps to open the chest and shoulders, and lengthen the spine, which can improve posture and relieve tension in the neck and shoulders.

2. Stretches the front body: Ustrasana stretches the entire front of the body, including the chest, abdomen, and hip flexors. This can help to alleviate tightness in these areas, and improve flexibility and mobility.

3. Opens the heart: Ustrasana helps to open the heart chakra, which is associated with love, compassion, and emotional balance. This can help to promote feelings of well-being and reduce stress and anxiety.

4. Strengthens the back and core: Ustrasana strengthens the muscles of the back and core, which can help to improve posture and stability, and alleviate back pain.

5. Stimulates digestion: Ustrasana can help to stimulate the digestive organs, which can improve digestion and relieve constipation.

6. Increases energy: Ustrasana can help to increase energy levels and reduce fatigue by stretching and opening the front of the body and improving circulation.

7. Improves lung capacity: Ustrasana expands the chest and ribcage, which can improve lung capacity and breathing.

8. Relieves menstrual cramps: Ustrasana can help to relieve menstrual cramps by stretching and opening the abdomen and pelvis.

9. Boosts immunity: Ustrasana can help to stimulate the thymus gland, which is responsible for producing immune cells, and boost immunity.

10. Improves mood: Ustrasana can help to release tension and stress, which can improve mood and promote feelings of relaxation and well-being.

11. Enhances focus: Ustrasana requires focus and concentration, which can help to improve mental clarity and enhance focus.

12. Alleviates anxiety and depression: Ustrasana can help to alleviate symptoms of anxiety and depression by promoting relaxation and reducing stress levels.

13. Improves flexibility: Ustrasana is a great pose for improving overall flexibility in the body, particularly in the spine, hips, and shoulders.

14. Calms the mind: Ustrasana can help to calm the mind and reduce stress and anxiety by promoting deep breathing and relaxation.

15. Increases self-awareness: Ustrasana can help to increase self-awareness and promote mindfulness by encouraging you to tune into your body and breath.

16. Strengthens the legs: Ustrasana strengthens the muscles of the legs, including the quadriceps and hamstrings, which can improve overall leg strength and stability.

17. Reduces back pain: Ustrasana can help to reduce back pain by stretching and strengthening the muscles of the back and improving posture.

18. Balances the chakras: Ustrasana can help to balance the energy flow in the body by stimulating the throat, heart, and solar plexus chakras.

19. Improves circulation: Ustrasana can help to improve blood flow and circulation throughout the body, which can improve overall health and vitality.

20. Boosts metabolism: Ustrasana can help to boost the metabolism and improve digestion, which can aid in weight management and overall health.

21. Relieves respiratory issues: Ustrasana can help to relieve respiratory issues such as asthma and bronchitis by opening up the chest and improving breathing.

22. Improves balance and coordination: Ustrasana requires balance and coordination, which can help to improve overall balance and coordination in the body.

23. Enhances kidney function: Ustrasana can help to enhance kidney function by improving blood flow to the kidneys and stimulating the release of waste and toxins from the body.

24. Promotes spinal health: Ustrasana can help to promote spinal health by improving spinal flexibility and alignment, and reducing the risk of spinal injuries.

Remember, it’s important to practice Ustrasana and other yoga poses regularly to experience the full range of health benefits. Also, always listen to your body and practice with awareness and mindfulness.

Frequently asked questions (FAQ) about Ustrasana:

Q: Who should avoid practicing Ustrasana?

People with high blood pressure, migraine headaches, vertigo, hernia, or any neck or back injury should avoid practicing Ustrasana.

Q: Can beginners practice Ustrasana?

Yes, beginners can practice Ustrasana, but it’s important to start with the modified version and gradually work your way up to the full pose.

Q: How long should I hold Ustrasana?

You can start by holding Ustrasana for 15-30 seconds and gradually increase the duration to 1-2 minutes.

Q: Should I perform Ustrasana on an empty stomach?

It’s recommended to perform Ustrasana on an empty stomach or at least 4-6 hours after a meal.

Q: Can Ustrasana help to reduce stress and anxiety?

Yes, Ustrasana can help to reduce stress and anxiety by promoting relaxation and deep breathing.

Q: What are some modifications for Ustrasana?

You can modify Ustrasana by using a prop such as a block or bolster to support your lower back or by keeping your hands on your hips instead of reaching for your heels.

Q: Can Ustrasana help with back pain?

Yes, Ustrasana can help to reduce back pain by stretching and strengthening the muscles of the back and improving posture.

Q: Can Ustrasana help to improve digestion?

Yes, Ustrasana can help to improve digestion by stimulating the digestive organs and increasing blood flow to the abdominal area.

Q: Is Ustrasana safe during pregnancy?

It’s generally safe to practice Ustrasana during pregnancy, but it’s important to consult with a medical professional before practicing and to modify the pose by keeping the knees hip-width apart and the hands on the hips instead of reaching for the heels.

Q: Can Ustrasana help to improve posture?

Yes, Ustrasana can help to improve posture by strengthening the muscles of the back and opening up the chest and shoulders.

Q: Can Ustrasana help to improve flexibility?

Yes, Ustrasana is a great pose for improving overall flexibility in the body, particularly in the spine, hips, and shoulders.

Q: How often should I practice Ustrasana?

You can practice Ustrasana 2-3 times per week, but it’s important to listen to your body and not overdo it.

Q: Can Ustrasana help to improve concentration?

Yes, Ustrasana requires focus and concentration, which can help to improve mental clarity and enhance focus.

Q: Can Ustrasana help to relieve menstrual cramps?

Yes, Ustrasana can help to relieve menstrual cramps by stretching and strengthening the muscles of the lower back and abdomen.

Q: Is Ustrasana a good pose for athletes?

Yes, Ustrasana can be a great pose for athletes as it helps to stretch and strengthen the muscles of the back, hips, and shoulders, which can improve overall athletic performance.

Q: Can Ustrasana help to improve posture-related headaches?

Yes, Ustrasana can help to improve posture-related headaches by reducing tension in the neck and shoulders and improving overall posture.

Q: Should I practice Ustrasana before or after other yoga poses?

It’s recommended to practice Ustrasana after other yoga poses that warm up the body, such as Sun Salutations, and before cooling down poses such as Savasana.

Q: Can Ustrasana help to reduce fatigue?

Yes, Ustrasana can help to reduce fatigue by stimulating the adrenal glands and promoting relaxation and deep breathing.

Q: Can Ustrasana help to improve breathing?

Yes, Ustrasana can help to improve breathing by opening up the chest and lungs, allowing for deeper and fuller breaths.

Q: Should I use a strap for Ustrasana?

If you’re unable to reach your heels with your hands, you can use a strap around your ankles to help you access the pose more comfortably.

Q: Can Ustrasana help to improve overall flexibility?

Yes, Ustrasana can help to improve overall flexibility in the body by stretching the spine, hips, and shoulders.

Q: Can Ustrasana help to improve circulation?

Yes, Ustrasana can help to improve circulation by stimulating blood flow to the abdominal area and improving heart function.

Q: Can Ustrasana help to reduce anxiety and depression?

Yes, Ustrasana can help to reduce anxiety and depression by promoting relaxation, reducing tension in the body, and improving mood.

Q: Should I keep my eyes open or closed during Ustrasana?

You can keep your eyes closed during Ustrasana to help you focus on your breath and body, or you can keep them open and gaze upwards towards the ceiling to help improve concentration.

Remember, it’s important to practice Ustrasana and other yoga poses with patience and awareness, honoring your body’s limitations and avoiding any pain or discomfort. If you have any health concerns, consult with a medical professional before practicing yoga.