Ustrasana


How To Do The Ustrasana


  1. Begin the asana by kneeling on your mat and placing your hands on your hips.
  2. You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling.
  3. Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel.
  4. While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms.
  5. Keep your neck in a neutral position. It should not be strained.
  6. Hold the position for about 30 to 60 seconds before you release the pose.

Precautions And Contraindications

It is best to practice this asana under the supervision of a yoga instructor. If you have a back or neck injury, or if you are suffering from either low or high blood pressure, it is best to avoid this asana. Those who suffer from insomnia or migraines must avoid this asana.

Beginner’s Tips

When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can turn your toes, and elevate your heels. If you still can’t reach for your legs, use a wooden block and place both your hands on them.

Make sure you do not hold this pose for more than 20 seconds when you are a beginner.

Advanced Pose Variations

To deepen the pose, all you need to do is touch your thighs, calves, and inner feet while you are in the pose.

The Benefits Of Ustrasana (Camel Pose)


  1. This asana helps improve digestion as it massages the internal organs.
  2. It opens up the chest and frontal portions of the torso.
  3. It strengthens the back and the shoulders.
  4. It helps alleviate pain in the lower back.
  5. It makes the spine more flexible and also helps in the betterment of your posture.
  6. It relieves menstrual discomfort.

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