In Sanskrit ‘ushtra‘ means ‘Camel’ so it is also called the camel posture.
Steps for Ushtrasana (Camel pose)
1.Sit on your heels, with your knees and toes pointing backwards (Vajrasana).
2.Beginners should spread the knees and feet hip width apart and Advanced or flexible students keep the knees and feet together.
3.Lift your hips up and bend backwards holding the right heel with right hand and left heel with left hand.
4.Push the hips forwards and let the head hang backwards .
5.Try to keep the breaths as long as possible.
6.To start hold the posture for 10 seconds gradually increasing to 3 minutes with practice
7. Exhale release the hands, bring the hips down onto the heels and the chest forwards, to relax in Shashankasana.
Note: Advanced practitioners can hold the right heel with left hand and left heel with right hand.
Benefits for Ushtrasana (Camel pose)
1.Helps to increase chest size and lung capacity.
2.Stimulates abdominal organs.
3.Improves the function of the respiratory system. Beneficial for people suffering from Asthma.
4.Loosens the vertibrae and stimulates the spinal nerves.
5.Relieves backache, rounded back and drooping shoulders
6.The front of the neck is fully stretched so it stimulates the thyroid gland.
7.Increases blood circulation to brain.
8.Helps to improve Posture.
Precautions for Ushtrasana (camel)
1.Anyone with problems/ injuries related to neck, knees or back should not perform this asana.
2.Lower back pain patients (lumbago) should avoid this asana.
3.If you have any problems then consult your doctor and do the posture under the guidance of a competent teacher.
Look for other postures in our asana directory