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Ushtrasana

उष्ट्रासनI / Camel Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Ushtra (उष्ट्रासनI) meaning camel and Asana (आसन) meaning a pose.

Benefits
  • Enhances blood circulation.
  • Improves the flexibility of the entire spine.
  • Stretches and opens the abdomen, chest, quadriceps, and hip flexors.
  • Enhances the functioning of the hips.
  • Tones up the internal organs of the stomach.
  • Improves digestion and eases constipation.
  • Boosts the functions of the liver and adrenal gland.
  • Stimulates the thyroid and thymus glands.
  • Alleviates asthma & thyroid.
  • Reduce fat on the thighs.
  • Makes your body more oxygenated.
  • Relieves anxiety and fatigue.
Steps to perform the Asana: Ushtrasana
  • First sit in a kneeling posture.
  • Then lift up your buttocks to stand on your knees.
  • Place your toes inside.
  • Keep a distance of five fingers between both the legs.
  • Check the alignments of knees and feet. They should be parallel to each other.
  • Now very gently move backward and hold your heels with your hands.
  • Now very slowly fix your arms on the ground with your fingers out and thumbs inside.
  • Now inhale and raise the torso.
  • The sternum should be in a lifted position, with your body forming a square position.
  • Now hold your breath for up to five to six seconds.
  • Exhale and come back to the normal position.
Common Misalignments / (Mistakes)
  • Mastering Ustrasana can be difficult for beginners and therefore it is important to take things slowly during the initial stages.
  • Not lifting upward.
  • Over-arching neck.
  • Hips and thighs falling back.
Contraindication / Cautions
  • Injury or Surgery in the feet, shoulder, core, thighs, spine, or knees.
  • Sciatica.
  • Lumbago sacral issues.
  • Osteoarthritis.
  • Avoid in case of recent abdominal surgery.
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