Ustrasana (Camel Yoga Pose) – 22 Powerful Health Benefits and Contraindications

What is Ustrasana (Camel Yoga Pose)

  • In this asana, you bend back until the shape of your body resembles that of a camel
  • Ustra means “camel” in Sanskrit.
  • This pose is recommended for beginners, as well as for the elderly, because the balance of the final pose is relatively easy to attain.
  • This asana also helps people in sedentary occupations, whose work entails bending forward for long periods.

Here is the video to help you understand the step by step technique to practice the Ustrasana (Camel Pose)

Benefits of Ustrasana

  1. Helps correct posture
  2. Improves blood circulation to all the organs of the body
  3. Tones the muscles of the back and spine
  4. Removes stiffness in the shoulders, back, and ankles
  5. Relieves abdominal cramps
  6. This yoga pose is most helpful in stretching the flexors of the hip.
  7. Regulates menstrual flow
  8. Enhances resistance to infections
  9. This yoga pose is useful for mobility of the upper back and shoulders.
  10. Stimulates the adrenal, pituitary, pineal, and thyroid glands
  11. Increases lung capacity, and helps maintain the elasticity of lung tissue
  12. This Yoga asana helps in opening up the hips
  13. Tones the liver, kidneys, and spleen
  14. Tones the spine, relieving lower backaches and arthritic pain in the back
  15. Helps prevent varicose veins by toning the legs, hamstrings, and ankles
  16. This yoga pose helps in strengthening the muscles of the back and legs.
  17. Helps correct a prolapsed uterus, by stretching the pelvic area
  18. Improves blood circulation to the ovaries and tones them
  19. Relieves menstrual pain and the symptoms of menopause
  20. Strengthens the muscles of the arms.
  21. Stretches and strengthens the muscles of the chest.
  22. This Yoga pose tones the deep core muscles.

Contraindications and Cautions

Do not practice this asana if you have

  • Severe constipation
  • Diarrhea
  • Headaches
  • Migraines
  • Hypertension.
  • Heart patients need to practice ustrasana with props

Actions of the joints involved in Ustrasana

  • Spinal extension;
  • hip extension and internal rotation;
  • knee extension;
  • scapula downward rotation, adduction, elevation;
  • arm external rotation, extension, adduction;
  • elbow extension.

In ustrasana, the thoracic structures are maintained in an “inhaled” position, and the abdominal wall is stretched.

This results in a decreased ability of the body to breathe “normally.”

The trick is to find support from the deeper musculature so
the more superficial efforts can quiet down.

Then it’s possible to notice an interesting relationship between the deepest layer of superficial neck muscles (scalenes) and the breath movement in the apex of the lungs, which are suspended
from the inner scalene muscles


Camel Pose


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