Ustrasana or Camel Pose: Steps, Benefits and Mistakes

Ustrasana is commonly known as the camel pose. It is very beneficial for the upper section of any practitioner. It is a deep back-bending pose; you can’t do back-bending or forward-bending without any series. It is very good for the heart chakra and throat chakra, so it has spiritual benefits too.

This pose is not recommended for beginners; it is also essential to take care of your posture and movements during this pose. It opens up the chest and lower abdominal regions. The pose is mentioned in classical as well as traditional texts.

What is Ustrasana?

It is the heart and spinal opening chakra in the body, but not explicitly mentioned in the classical texts. The name “Ustrasana” is derived from the Sanskrit word “Ustra”, which means camel in English. In the final posture, the pose is very similar to the camel structure and is called as Ustrasana. This pose is very effective for the Anahata or heart Chakra.

According to Patanjali Yoga Sutra, it is - "Sthira Sukham Asanam" means steady and ease. The words indicate that it will give calmness and balance in the body when practised in a careful way. Energy or Prana flow through the spinal region during the performance of this pose. It contributes to scientific precision and traditional values together. 

How to Perform Ustrasana?- Ustrasana Procedure 

This pose cannot be done in a single go. Needs back-stretch and spinal alignment pose in starting. Most of the time, cat-cow stretches are performed, and a pillow is placed below the knees in starting. It is recommended to practice this pose on an empty stomach. Try to align your pelvic region with your back before practising the pose. Here is step-wise guidance to perform the Ustrasana:

• Start with the Vajrasana pose, sit on your hips with a straight spine.
• Now stand on your hips in a perpendicular position.
• Now keep your hands on the sacrum, and fingers should be pointed downward.
• Engage your abdominal muscles during this position.
• Stabilise the spine and inhale deeply.
• Now lift your chest and keep the direction of your shoulder blades on the back side.
• Now start arching your upper back, while exhaling, move your hips.
• Try to press gently on your hips and inhale deeply in this position.
• Reach your hands to the respective sides of the back and then to the legs.
• Keep your neck in alignment with the spine, and advanced practitioners can drop their head.
• You may remain in this position for 30 seconds. After that, release your position and, with an easy pace, come into Vajrasana again.

What are the Benefits of Ustrasana? 

The camel pose has many benefits, including the spiritual side of our body. It is known for activating the heart chakra and the whole chest. Here are some benefits of the Ustrasana:-

• It helps in the opening up of the chest and rib cage.
• Various kinds of stress, anxiety and depression can be released through this pose.
• Helps in releasing menstrual pain.
• Stimulates the digestive organs of the body.
• It relieves fatigue and gives a nice stretch to the whole body.
• The camel pose is very good for respiratory health.
• Make a pace in easy blood flow through the heart.

Avoid These Common Mistakes During Ustrasana

1. Use breath coordination to open up the chest and for back alignment.
2. The collapsing of the chest or hips should be avoided.
3. Focus on your spinal alignment and lifting the sternum out; otherwise, you may repeat the mistakes.
4. Keep your hips vertical or slightly arched while inhaling; otherwise chances of the muscle stretching may increase.
5. You may use props like blocks and belts to give yourself a good stretch.

Contraindications of Ustrasana

Ustrasan is not a common pose for beginners, even for intermediate practitioners; they need to practice it with specific awareness. There are many contraindications of the Ustrasana because, in case of slight injury, it can’t be practised.

• People with back or spine injuries should avoid the camel pose.
• People with blood pressure issues, High or low, should avoid this pose.
• Patients with vertigo or migraine should also avoid this pose.
• Hernia, ulcers and recent surgery cases should also avoid this pose
• Pregnant women and patients with leg injuries should also avoid this pose.
• In case of arthritis, you should also avoid this pose.
• If you are suffering from any chronic condition, then try to perform this pose under the guidance of the master.

Read Also:- 100 hour Yoga Training Course in Rishikesh

Conclusion

Ustrasana, or camel pose, is not mentioned in the classical text, yet it is a very beneficial pose for people with continuous pain in the back and shoulders. Yoga is good for opening up the body and getting back to the normal functions. Many yogic masters are helping people in reaching to their goals with the help of yoga classes and retreats. You can get more information on this topic from Pratham Yoga.