Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Ustrasana
- Ustrasana is also referred to as the Camel Pose as you need to form a camels shape with this posture.
- In the Sanskrit language, Ustra means Camel and Asana means posture or pose. It is pronounced as Oohs-tra-aa-sun-aa. This back-bending, intermediate level yoga pose helps open up the Heart Chakra (Anahata).
- Doing this posture regularly helps your body to derive greater strength and flexibility. It also enhances your digestion process, thereby allowing you to lead a disease-free life.
How To Do The Ustrasana?
What preparation to take before doing Ustrasana?
- This asana is better performed on an empty stomach early in the morning. Otherwise, you can do it in the evening, but after having your food 4 to 6 hours earlier. Giving this much time allows your body to digest the consumed food properly and completely. This, in turn, provides you with sufficient energy and strength to do this asana much to your satisfaction.
- This is a wonderful back-bending exercise whose steps should be practiced correctly. It is better to learn this exercise first from a yoga expert. This way, you can know the correct steps and avoid mistakes that may lead to discomfort or pain.
- At the same time, do remember to maintain proper toileting etiquettes. This asana should be done after emptying your urinary bladder and bowel.
Steps to perform Ustrasana pose:
- First, kneel down either on the yoga mat or on the ground.
- Place both your hands on the sides of your hips.
- Shoulder and knees should be made to sync with one another.
- Your feet soles are to point upwards towards the ceiling.
- You will now find your pose to be in reverse L form. Thighs and torso should be in a single vertical line. Thus you form a 90-degree angle at the knees with your legs resting on the ground.
Getting into Ustrasana pose:
- Once you have got into the kneeling position, draw your tailbone inwards towards your pubis and inhale slowly. While performing this act, your navel should experience an upward pull.
- Arch your back slowly and gently, simultaneously pulling the tailbone upwards.
- Extend your arch gently in a manner that hands touch your feet.
- Slide your hands slowly over your feet. Now, straighten your arms and hold your heels.
- Your neck should be kept in a neutral position in a manner that it does not get strained.
- You need to be in this particular position for approximately 3-60 seconds.
- You are now in Ustrasana or Camel Pose.
Steps to release from this Asana to get into the starting point
- Release slowly your hands by detaching them from the soles of your feet.
- Lift your arms gradually away from the legs. You will come back to the kneeling position. It was the position that you had initially started this asana.
- You can also get into Child or Balasana pose to complete this asana.
- Trying to use your hands to reach the feet can be a tough task especially for starters. This is because you are likely to strain your neck and back due to a lack of flexibility.
- Readjust yourself by turning in a manner to touch the floor. It helps elevate your heels while allowing you to reach your heels that are somewhat at a high point. This way, you can use your hands to touch your legs. If still, you are unable to achieve this objective, then a wooden block can be quite handy.
- You can use the block to place your hands. Beginners are allowed to be in this pose for just about 20 seconds only to avoid unwanted health complications.
How to get into the advanced pose in Ustrasana?
- You need to touch your feet, thighs and calves and walk them along on your hands. It should be dong while being in this pose.
You are free to do any of the below-mentioned asanas before doing Ustrasana.
- Urdhwa Mukha Svanasana
- Supta Virasana
Post- Ustrasana poses
On completion of this asana, you are free to perform the following asana to derive more benefits:
Benefits Of The Ustrasana
- Practicing this asana helps strengthens your shoulders and back.
- Those who are suffering from pain in their lower back region can derive immense relief from this asana.
- Your spine also enjoys greater flexibility.
- It helps open up your torsos frontal portions and chest.
- It rectifies your posture as well as cures various types of disorders arising from wrong postures.
- You can enjoy improved digestion since your internal organs are massaged thoroughly.
- According to the yoga experts, this pose is considered to be a wonderful remedy to treat bronchitis, diabetes, parathyroid diseases, thyroid, asthma, spondylitis, etc.
- It also helps treat menstrual disorders and discomfort arising from this problem.
- It is an amazing pose to cure disorders related to the reproductive system as well as cure kidney disorders.
- People who are overweight and suffer from obesity are advised to practice this asana. It is a proven remedy to cure obesity problems.
- It also boosts proper circulation as your heart functions are strengthened in the process. The pose helps open up Anahata (Heart) Chakra. It is associated with the chest organs functioning properly and deals mainly with the heart.
- It is also an amazing remedy to treat colitis, constipation and dyspepsia.
Precautions To Be Taken While Doing The Ustrasana
If you suffer from the following health issues, then avoid doing this asana:
- Low blood pressure
- High blood pressure
- Neck injury
- Back injury
- Ustrasana is indeed a wonderful asana to practice and offers numerous benefits if done correctly.
- It is not easy as it appears to be. It is better practiced under the supervision of a certified yoga expert.
- By following the above steps, you can master this yoga asana.
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