Health Benefits of Ustrasana

Ayurveda is often referred to as the science of life. It plays a significant role in the prevention and treatment of illnesses. Specifically, Ayurveda focuses on achieving a balance between the mind and body. A central component of this practice is Yoga and Asana. Yoga offers simple remedies, easy techniques, and methods for maintaining good health. Asana enhances physical and mental strength and prepares the body and mind for further exercise. Yoga serves as an effective way to reduce daily stress, promote overall health, and maintain fitness. Indeed, numerous poses (Asanas) and breathing exercises (Pranayama) can elevate your agility and overall well-being. Among these poses, one that proves particularly beneficial for those experiencing back-related issues is the Camel pose (Ustrasana), described in detail below.

What is Ustrasana?

Ustrasana, commonly called Camel pose, derives its name from Sanskrit, where 'Ustrasana' translates to 'Camel pose.' The body's shape during the pose resembles a camel, hence the name Ustrasana. This powerful posture is intended for intermediate and advanced Yoga practitioners. In addition to its benefits for the back, the Camel pose can alleviate fatigue and stress, helping to relax the mind. This pose is believed to positively impact the circulatory, nervous, endocrine, and respiratory systems. It is especially beneficial for back issues and promotes relaxation, blood circulation, and overall well-being in the respiratory and nervous systems.

For more back-friendly yoga poses, check out Yoga Poses for Back Pain.

How to perform Ustrasana?

Steps

The steps to perform the Camel pose are outlined below. Close supervision is required for those at the intermediate Yoga level.

1) Start by kneeling on the floor or a Yoga mat with your knees apart, ensuring the distance between them matches the width of your hips. Your thighs should be perpendicular to the floor.

2) Gently rotate your thighs inward while bringing your hip points closer together. Ensure that your buttocks remain relaxed. To visualise this better, imagine lifting the bones you use to sit upward into your upper body. Keep your outer hips relaxed and loose. Finally, press the tops of your feet and shins firmly against the floor.

3) Place your hands on your buttocks, with fingers pointing downward and the base of your palms resting on the top of your buttocks.

4) Use your hands to widen your back pelvis. Gradually extend the back pelvis down towards the tailbone. Simultaneously, attempt to move the tailbone forward toward the pubis while preventing your groin from shifting forward. To counteract this, press down on the fronts of your thighs.

5) Press your shoulder blades against your back ribs and lift your head while inhaling deeply.

6) The following step involves leaning back, utilising support from your firm tailbone and shoulder blades. Keep your thighs perpendicular to the floor, and attempt to simultaneously touch both feet with your hands. Beginners may find this transition challenging.

7) Tilt your thighs backwards and gently twist your body to one side to touch your right foot with your right hand. In this position, your left hand should be extended behind your back. Return your thighs to a perpendicular position, and bring your torso back to a neutral angle.

8) Repeat the process to reach your left foot. Alternatively, if bending backwards is difficult, turn your toes inward and lift your heels to touch your foot.  

9) Lift your chest towards the sky and elevate your pelvis. You may feel your ribs moving away from your pelvis at this stage. With your fingers pointing at your toes, press the soles of your feet firmly using your palms. Ensure that the creases of your elbows face forward. You can choose to drop your head back further or keep it in a neutral position.  

10) Hold this position for a complete 30 seconds. As you gain more confidence, you can extend the duration to a minute. To exit, bring your hands towards your pelvis. Lift your head and torso by pushing your pelvis down. Inhale as you do this.  

11) Rest in the child's pose (Balasana) for a minute to cool down. For more yoga benefits, check out Health Benefits of Bhujangasana.

What are the advantages of the camel pose?  

Ustrasana, commonly called the camel pose, is a classic yoga position known for activating the Anahata (heart chakra) in Ayurveda, the hub of care, love, and compassion. This asana helps alleviate lower back stiffness and effectively prevents slouching while promoting a straighter posture. Additionally, Ustrasana provides a wide range of other health benefits. Continue reading to explore them!  

1) Aids in increasing chest size and lung capacity.  

2) Enhances flexibility in the chest, abdomen, and neck.  or more yoga poses that enhance flexibility and balance, check out 5 Best Yoga Poses for Flexibility and Balance.

3) Stimulates the organs in the abdomen.  

4) Improves respiratory system functions, which is beneficial for asthma sufferers.  

5) Activates all respiratory organs and nerves.  

6) Alleviates issues related to the neck, shoulders, and back.  

7) Balances Vata, Pitta, and Kapha Dosha.  

8) Strengthens back muscles.  

9) Stimulates the thyroid gland.  

10) Relieves back pain.  

11) Boosts blood circulation to the brain.  

12) Helps enhance posture.  

13) Reduces abdominal fat.  

14) Improves digestion.  

Benefits for specific body parts  

The entire front area of the body is maximally stretched, including the groin, ankles, and thighs. Benefits include:  

1) Strengthening of the arms and shoulders.  

2) Eases mild back pain.  

3) Expands the rib cage and improves cerebral blood circulation.  

Therapeutic uses  

Below are the therapeutic applications of the camel pose:  

1) Respiratory issues.  

2) Mild back pain.  

3) Anxiety and fatigue.  

4) Menstrual discomfort.  

What precautions should be considered before attempting the Camel pose?  

As this is an advanced posture, several precautions must be observed when performing the camel pose.  

1) Individuals with high blood pressure or migraines should avoid this pose.  

2) Those suffering from insomnia should also avoid this yoga position.  

3) This pose may lead to severe back and neck injuries; thus, seeking guidance from an experienced instructor is advisable.  

A tip for beginners is to be mindful that this pose can put significant strain on your back and neck. A helpful tip for beginners would be to place a chair near your feet and touch the base with your hands instead of reaching for your feet.  

For natural ways to manage high blood pressure, check out Top 10 Natural Ways to Reduce Blood Pressure.

(Image credit: International Journal for Research in Applied Science & Engineering Technology)

What are some alternative variations of Ustrasana? 

There are several variations of the Camel pose; here are a few. 

1) Chair camel: Reach for the edge of the chair instead of the feet, as outlined in the beginner's tip. 

2) Wall camel: Lean your head against a wall behind you and place your palms on the wall. 

3) Cross camel: Reach for your feet with the opposite hands. 

What preparatory poses should be practised before attempting Ustrasana? 

The camel pose is an advanced asana, so preparing your body beforehand is essential to avoid injuries. Some preparatory poses for the Camel pose include: 

1) Cobra pose (Bhujangasana) 

2) Locust pose or Grasshopper pose (Salabhasana) 

3) Bow pose (Dhanurasana) 

4) Reclined Hero pose (Supta Virasana) 

5) Bridge pose (Setu Bandha) 

6) Hero pose (Virasana) 

7) Upward Facing Dog pose (Urdhva Mukha Svanasana) 

What should you do after performing the Ustrasana pose? 

Easing the muscles from the tension accumulated after doing the Camel pose is essential. To achieve this, a few follow-up poses can be practised. Here are some of them: 

1) Staff pose (Dandasana) 

2) Locust pose or Grasshopper pose (Salabhasana) 

3) Bridge pose (Setu Bandha) 

4) Supported Headstand (Sirsasana) 

5) Upward Bow pose (Urdhva Dhanurasana) 

6) Hero pose (Virasana) 

7) Upward Facing Two-Foot Staff pose 

8) Inclined Plane 

9) Locust pose 

10) Upward Bow 

11) Pigeon pose 

12) One-Legged King Pigeon pose (Eka Pada Rajakapotasana) 

13) Upward-Facing Dog 

14) Wild Thing 

15) Half Frog pose (Ardha Bhekasana) 

16) Wheel pose 

17) Bow pose 

18) King Pigeon pose 

19) Bridge pose 

20) Fish pose 

21) Cobra pose

Summary  

Ustrasana, known as Camel Pose, is a powerful yoga position that offers a variety of health benefits. By enhancing digestion, reducing stress, and strengthening your back, Ustrasana can significantly boost your physical and emotional health. However, it is important to proceed with caution when attempting this pose, particularly if you have any existing health concerns. Incorporate Ustrasana into your yoga routine to experience its profound benefits and improve your overall well-being. For expert-guided sessions, explore TruePal's at-home yoga and start your wellness journey today!

FAQs

1. What are the five benefits of Ustrasana?

Ustrasana, also known as Camel Pose, has various advantages, including improved spinal flexibility, stronger back muscles, increased lung capacity, easier digestion, and lower stress.

2. Ustrasana cures which diseases?

Ustrasana improves the digestive, respiratory, endocrine, lymphatic, skeletal, and circulatory systems in a subtle but effective manner. This position is indicated for persons with asthma, bronchitis, diabetes, thyroid and parathyroid issues, spondylitis, and voice disorders.

3. Does Ustrasana remove belly fat?

Ustrasana, also known as the camel position, has several benefits, including strengthening the abdomen and chest and relieving back discomfort. It might be tough to master since it needs flexibility. However, with hard work, you will be able to complete it in a few days. Targeting the abdominal muscles helps reduce belly fat.