Ustrasana (उष्ट्रासन)

Ustrasana (उष्ट्रासन), or Camel Pose, is a deep backbending posture performed from a kneeling position. The name comes from the Sanskrit word “ustra” (camel) and “asana” (posture), as the final shape of the pose resembles a camel’s hump.

How to do Ustrasana

  1. Starting Position:
     Begin by kneeling on your mat with your knees hip-width apart and your thighs perpendicular to the floor. Place a blanket or folded mat under your knees if you need extra cushioning.
  2. Hand Placement:
    You can place your hands on your lower back for support, with your fingers pointing down.
  3. Initiate the Backbend:
    Inhale and lift your chest, arching your back and slowly leaning back. Keep your hips stacked over your knees. Avoid pushing your hips forward too much, which can compress the lower back.
  4. Reaching for Heels:
    If your body allows, reach one hand back to grasp the heel on the same side, and then the other. Keep your chest lifted and your shoulders rolled back.
  5. Head and Neck:
    Let your head drop back gently, but only if there is no strain on your neck. You can also keep your chin slightly tucked toward your chest to protect your neck.
  6. Holding the Pose:
    Hold for 5-10 breaths, focusing on a continuous, deep breath that expands the chest.
  7. Exiting the Pose:
    To come out, bring your hands back to your lower back, leading with your sternum to lift your torso up. Let your head be the last thing to come up.
  8. Counter Pose: Immediately counter the backbend by sitting back on your heels in Child’s Pose (Balasana) to gently round and release the spine.

Benefits of Ustrasana

  • Improves Flexibility:
     It provides a deep stretch for the entire front of the body, including the chest, abdomen, quadriceps, and hip flexors. It also increases the flexibility of the spine.
  • Strengthens Muscles:
     It strengthens the back muscles, shoulders, and core.
  • Enhances Digestion:
     The deep abdominal stretch can help stimulate internal organs, which may aid in digestion and relieve constipation.
  • Improves Posture:
     By opening the chest and shoulders, Ustrasana helps to counteract the effects of a sedentary lifestyle and poor posture, such as slouching.
  • Boosts Energy and Mood:
     As a heart-opening pose, it is believed to stimulate the heart chakra, helping to relieve stress, anxiety, and fatigue.

Contraindications of Ustrasana

Avoid or modify this pose if you have:

  • Spinal Injuries:
     Any severe back, neck, or spinal injuries, including a herniated disc.
  • High or Low Blood Pressure:
    The inversion and deep backbend can affect blood pressure.
  • Headaches or Migraines:
    The pose can sometimes trigger or worsen headaches.
  • Insomnia:
    The stimulating nature of the pose can make it difficult to sleep if practiced late at night.
  • Recent Surgery:
     Especially recent abdominal or chest surgery.
  • Severe Arthritis:
     In the knees, back, or neck.
  • Knee Pain:
    Place a folded blanket or towel under your knees to reduce pressure, or avoid the pose entirely if the pain is sharp.
  • Pregnancy:
     It is not recommended to practice deep backbends during pregnancy.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles Stretched:

  • Abdomen: Rectus abdominis and obliques.
  • Thighs: Quadriceps.
  • Hip Flexors: Psoas.
  • Chest and Shoulders: Pectoralis major and deltoids.

Muscles Strengthened:

  • Back: Erector spinae, which supports the spine.
  • Core: Abdominal muscles to stabilize the torso.
  • Glutes and Hamstrings: To support the backbend and maintain the position.