Ustrasana (Camel Pose): Step by Step & Benefits
In Sanskrit language word “Ustra” stands for Camel hence this asana is also known as “Camel Pose”. Here we showcase some Ustrasana steps for how to do Ustrasana in well-calculated approach to obtain useful Ustrasana benefits. This asana helps to stretch out muscles around neck, chest and abdomen region and offers massage to organs and chakras around the abdomen area.
Following are the approved Ustrasana steps for practicing Ustrasana step by step for achieving its advantageous benefits.
Step 1: -
First of all sit on the knees with heels pressed down in normal Vajrasana posture against the buttocks and calves of legs flat on the ground.
Step 2: -
Now reach backward and grab the right ankle by right hand and left ankle by left hand.
Step 3: -
After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.
Step 4: -
Retain this posture for the time duration of inhaling breathe or by breathing.
Step 5: -
At last exhale to get back to initial kneeling Vajrasana posture.
Time Duration of Ustrasana
It is suggested that one should retain this posture for the time duration on inhaling or if one choose to breathe while retaining Ustrasana posture then one should retain it for 30-60 seconds.
Advantages of Ustrasana
1) Ustrasana benefits to stretch out muscles around neck, chest and abdomen region.
2) It toughens up back muscles, gluteal muscles and triceps of the arms.
3) In advance it also offers massage to organs and chakras around the abdomen area.
Precautions of Ustrasana
1) People suffering from back & neck injury, stiffness in knees and internal organ surgery should avoid practice of this asana.
2) Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose.
3) Women in their pregnancy period should not practice this asana.
Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.