Camel Pose (Ustrasana) How to do & Benefits

A girl is showing how to do Camel Pose
Camel Pose Yoga

                                Pronunciation -          us-tra-sa-na
                                Meaning – ‘Ustrasana’ is the Sanskrit word. Ustra means a ‘Camel’. 
                                                                                        And asana means 'Posture' or 'Pose'.
                                Difficulty – 3 out of 10.

How to do Camel pose  or  Ustrasana?

Steps –

        1) First stand on the knees. The distance between knees should be as shoulder width apart.
                  Take couple of deep breath and calm your mind.

        2) While exhaling slowly lean backward from waist only.

        3) Now grasp the left heel with left hand and right heel with right hand.

        4) Stay in this pose or Hold this pose for few seconds, with normal breathing.
                10 seconds are enough for beginner. 10 seconds to 1 minute is enough for everyone.
                Your breathing must be gentle and at normal depth, while doing this Yoga pose.

        6) Then slowly come to the starting position by releasing the pose.

Note –

        a) The distance between knees must not be wider than shoulder width-apart.
        b) Lean or Bend only from waist not knees & thighs.
        c) Do not rush to lean backward, slowly bend or lean backward.
        d) Breath through nostrils only while doing this pose.

Benefit –

        a) Camel pose strengthen hamstrings, thighs – especially inner thighs, Spine and back muscles.

        b) This Yoga pose, removes stiffness in neck, shoulder and open chest.

        c) This yoga pose, strengthen your arms and shoulder.

        d) This Yoga pose, increase blood flow to the eyes, head and scalp.

        e) This Yoga pose, helps to remove fatigue, laziness and improve focus.

Limitation –

        a) Those who have High / Low Blood Pressure or have heart problem shouldn’t try to do Camel pose.
        b) Those who have pain or injury in knees should avoid doing this Yoga pose.

Variation –

                 For more stretch in spine, you can put your hands on the floor or mat instead of grasping heels, as shown in image below.

Two girls showing variation of Camel Pose or Ustrasana
Variation Camel Pose

           Previous – Peacock Yoga Pose                                                               Next – Bow Yoga Pose

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