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Ushtrasana (Therapy)

उष्ट्रासनI / Camel pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Improves the flexibility of the entire spine
  • Stimulates the thyroid and thymus glands
  • Tones up the internal organs of the stomach
  • Improves digestion and removes constipation
  • Boosts the functions of the liver and adrenal gland
  • Helps in improvement in Asthma & thyroid
Ailments Tackled
  • Helps in alleviating Asthma and other respiratory issues
  • Stimulates the thyroid and thymus glands
Steps to perform the Asana: Ushtrasana (Therapy)
  • Place a yoga mat on the floor.
  • Position two Halasana benches on the mat, facing the long edge of the mat.
  • Place a sticky mat on the bench & on top of it place 2 bolsters inline.
  • Begin by kneeling on the mat with your knees hip-width apart and your toes pointing back.
  • Make sure your knees are directly below your hips.
  • Reach back and hold onto the backrest of the bench with your hands.
  • Keep your elbows slightly bent and close to your body.
  • Press your shoulders down and away from your ears.
  • Open your chest by drawing your shoulder blades toward each other.
  • Engage your thigh muscles and draw your tailbone.
  • Place your knees on the folded blanket for added cushioning and support.
  • Ensure that your pelvis is in a neutral position, neither tilting forward nor backward.
  • Inhale and lift your chest upward and slightly forward, arching your back gently.
  • Avoid straining your neck.
  • Drop your neck on the bolster for support, avoiding excessive backward bending of the neck.
  • Engage your core muscles to support your lower back and stabilize your torso.
  • Maintain a lengthened spine throughout the pose.
  • Breathe deeply and evenly as you hold the pose, focusing on expanding your chest with each inhale.
  • To release, exhale and gently lower your chest back down, releasing your hands from the chair.
  • After releasing the pose, sit back on your heels in balasana or a comfortable seated position to relax and rest.
Key Alignment Points
  • Keep your thighs perpendicular to the floor, with your knees directly under your hips.
  • Avoid hyperextending your knees or locking them into place.
  • Engage your lower abdominals to support your lower back and pelvis, finding stability and length in the spine.
  • Keep your neck long and in a neutral position, avoiding any strain or compression in the cervical spine.
Common Misalignments / (Mistakes)
  • Not lifting your pelvis upward
  • Overarching neck
  • Hips and thighs falling back
Contraindication / Cautions
  • Avoid Sciatica pain
  • Avoid in case of Lumbago sacral issues and Osteoarthritis
  • Avoid during Injury Surgery
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