With the help of the ustrasana information that you get through this article, you can try and understand how the camel pose has helped gain a lot of benefits while also helping maintain a good and healthy lifestyle.


Introduction

Ustrasana is commonly called the camel pose which is a yoga pose that benefits several parts of the body. This pose consists of a back-bending kneel pose which works on various parts of the body and allows for providing a number of benefits. Knowing all about Ustrasana and making sure that it is performed in the best way possible must be considered to get full benefits related to the pose.


What is Ustrasana (Camel Pose)?

Before diving into more about Ustrasana it is important to understand ustrasana meaning and what makes the word the way it is said. Ustrasana meaning has two words embedded in it and can be provided as follows:

Ustra which indicates ‘camel’ and asana which indicates ‘posture’

This pose finds its mention in the Ashtanga Vinyasa yoga and Iyengar yoga. It is also said to be one of the 26 asanas within the sequence of Bikram Yoga.


Basic Ustrasana Information

Find out some basic ustrasana information before you get to know how to perform ustrasana in a step-wise format.

  • Sanskrit: Ustrasana
  • Pose Type: Backbend
  • Target Area: Core
  • Meaning: Ustra means camel asana means pose
  • Pronunciation: Oohs-tra-aa-sun-aa
  • Level: Intermediate

15 Camel Pose/ Ustrasana Benefits You Cannot Miss Out On

While performing the ustrasana pose is definitely hard but then you can definitely get to know all about the benefits of ustrasana which will help you to become more inclined towards trying this camel pose out. With the help of these 15 camel pose benefits, you can also get a lot of problems solved without having to go to a doctor.

Sr. no Ustrasana Benefits How it helps
1 Stretching of hip flexors One of the major ustrasana benefits is that it helps provide greater hip flexibility
2 Stretching back Posture improvement and straightening your back is one of the benefits of ustrasana
3 Hip flexors open up When it comes to camel pose benefits, it helps to provide effective relief from lower back pain
4 Full body engagement One of the major benefits of the camel pose is that it improves blood circulation.
5 Stretching back and shoulder Ustrasana benefits your body by improving mobility when you stretch your back and shoulders
6 Pelvic area ustrasana benefits Help open up the pelvic area and can reduce menstrual pain in the abdomen
7 Opening up of leg muscles Ustrasana benefits by preventing conditions like varicose veins
8 Toning of muscles Holding the camel pose for long will help get some great benefits of ustrasana such as toning of muscles.
9 Camel pose benefits your breathing pattern With the help of breathing exercises, you can increase your lung capacity and hence increase the elasticity of lung tissue.
10 Engagement of the core, back, and throat Has a greater and positive impact on your thyroid, pineal, and pituitary glands
11 Energy flow gets better Improves chakras or the body’s energy centers
12 Benefits of camel pose on the body by taking off fatigue Takes off both fatigue and anxiety helping your body stabilize
13 Abdominal stretch Helps get rid of constipation and other abdomen-related issues.
14 Regulation of menstrual flow Gets rid of PCOD symptoms and prevents it
15 Stretching of the pelvic area The prolapsed uterus can be corrected.

 

The 7 Ustrasana Steps: How to do Ustrasana / Camel Pose

You need to get to know about the 7 ustrasana steps In order to be able to perform them properly. The following ustrasana procedure will inform you about all the ustrasana steps that need to be known to perform it. By following this simple ustrasana procedure it is possible to perform the camel pose easily.

Ustrasana Step Detail
Step 1 Kneel on the floor. Your knees, hips, and thighs should be perpendicular to the floor. Now try to move your thighs inward.
Step 2 Rest your hands on your hips so that your palms are placed on your buttocks and your fingers are pointing down.
Step 3 Try to put your chest up and lower your arms a little so try to bend your body backward. Try to place your hands on the ground with your palms touching the ground.
Step 4 Rest the front side of your feet on the floor and balance your body on your palms and feet.
Step 5 Try to balance your body in this position. Now raise your hands and try to catch your feet with your fingers. Inhale and exhale deeply and correctly.
Step 6 Remain stable in this position for about 15-30 seconds depending on your ability and then release.
Step 7 Repeat this activity 5 times regularly.

 

 

 

Yoga Asanas Related to Ustrasana (Camel Pose)

When you are performing ustrasana you will need some preparatory camel pose along with some other follow-up ustrasana yoga poses that will allow for a better stretch before and after the yoga has been performed.

Ustrasana Preparatory poses

Some of the ustrasana preparatory poses that can be performed before camel pose yoga can be provided as follows:

  • Bhujangasana
  • Bridge pose
  • Urdhva Mukha Shvanasana
  • Anjaneyasana

Ustrasana Follow-up poses

Some of the ustrasana follow-ups poses that can be performed once the yoga is done can be provided as follows:

  • Child’s pose
  • Staff pose

Ustrasana Variations & Modifications To Try

You can also try to follow some good ustrasana variations which will be quite helpful if you cannot perform the original ustrasana pose due to some bodily issues. You can follow the steps provided below to try out an ustrasana variation that will act as an ustrasana pose alternative:

  • Keep your hands on your lower back with your fingers facing downward and your elbows pointing out.
  • Now gently arch your back towards the backside
  • Now lift up your chin and slightly press your chest forward and up.
  • Step in this pose for a few moments

Ustrasana Contraindications & Precautions

While performing the camel pose there are certain ustrasana contraindications and precautions that you need to take care of.  Some of the ustrasana precautions can be provided as follows:

  • People with migraine and headaches should try and consult a doctor first.
  • Similarly, people with hypertension constipation, or diarrhea should also have an instructor helping them all the time
  • Make sure you do not force your body to bend a lot causing an injury to your back

 

5 Common Mistakes to avoid while performing Ustrasana (Camel Pose)

Some of the 5 common mistakes that most people make while performing the camel pose yoga can be provided as follows:

  • Not keeping the right thigh position or keeping your thighs bent while doing this camel pose
  • Not being able to reach the heels. You can also place your hand on your lower back and not strain your back.
  • Forcing to bend your back especially if there was any injury related to knees, shoulder, neck, or back
  • Not following up with follow-up camel pose yoga steps
  • Do not crunch your lower back while doing the ustrasana yoga pose.

Buy the equipment needed to practice Ustrasana from Decathlon

When you practice ustrasana you need to make sure that you get some basic equipment that helps perform the camel pose. Especially if this is your first time trying out the camel pose yoga.

Sr. no. Product Why you need
1 Gentle yoga mat - Bordeaux A good yoga mat help stabilize your position
2 Women Dynamic Yoga Sports bra To be able to stretch perfectly and keep a stabilized breathing pattern
3 Yoga /meditation bench It will help you keep a pose even if you cannot reach your heel

 

Conclusion

All in all, ustrasana is a pose that not only just stretches the entire body but will also provide you with a great start to the day. While it is not possible to master the camel pose within a day or two you will eventually learn how to get this pose naturally. Always remember that you need not push your body especially when it isn’t ready rather than bending as per how the professionals are showing you, you can also go at your own simple pace.


While the camel pose is definitely said to be safe for people on a lot of levels, it is observed that people with low or high blood pressure and flexibility issues should perform this camel pose only when there is an instructor present.


Frequently Asked Questions about Ustrasana (Camel Pose)

 

Ustrasana is like which pose?

Ustrasana is like another yoga pose named Matsyasana which is a reclining back bending asana. It can also mean fish pose. Just like how ustrasana tend to stretch your chest neck and hip flexors, Matsyasana also helps achieve the same.

What is the counter pose of ustrasana?

The counter pose of ustrasana can be provided as follows:

  • Paschimottanasana also called the seated forward bend helps stretch out your back muscle when you lean ahead
  • Ananda Balasana also commonly called the happy baby pose helps stretch out your thighs, and groin and release any tension in your back and hips
  • Balasana more commonly known as a child’s pose helps release any tension that has been pent up in the chest.

Ustrasana gives more stretch on which part of the body?

Ustrasana gives a great stretch to the front part of your body which includes the abdomen, chest, and quadriceps. It also improves the spinal mobility and flexibility of your back. As the back stretches out, there is a high possibility of correcting a slouching pose.

What is the meaning of ustrasana?

Ustrasana is a word combined with two different words and can be provided as Ustra which indicates camel whereas asana which indicates pose. Hence it is also commonly called the camel pose due to how it looks when it is being performed.

 

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