USHTRASANA
Method of Practice: Ustrasana (Camel Pose)
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01
Kneel on a yoga mat or a firm bed, keeping your knees about shoulder-width apart. -
02
As you inhale, gently bend backward and slowly place both hands on the soles or heels of your feet. -
03
Extend your neck and allow your head to move backward comfortably. Breathe normally while holding the posture. -
04
As you exhale, slowly return to the starting position. -
05
Repeat 5–10 times.
Benefits of Ustrasana (Camel Pose)
- Increases lung capacity and improves respiratory health.
- Strengthens the back, shoulders, and spine.
- Improves posture.
- Helps relieve constipation and gas.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for thyroid gland disorders, spinal problems, kyphosis, lower back pain, and asthma and other respiratory disorders.
- Also serves as a supportive practice for digestive disorders, menstrual pain and cramps, improving blood circulation, reducing stress and anxiety, and is traditionally believed to help open the Heart Chakra (Anahata Chakra).
Contraindications / Precautions
- Do not perform this pose if you have:
- High blood pressure
- Heart disease
- Migraine
- Severe back or neck pain or injury
- Pregnancy
- Recent abdominal surgery
- Note: If you are uncertain about your condition or have any chronic medical problem, practice this pose only after consulting a qualified physician or yoga expert.
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