Ustrasana is combine with two words, Ustra = Camel and Asana = Pose. Ustrasana is an intermediate back bending yoga asana. It helps in improvement of strength and flexibility of the body.
It provides flexibility to the spine. Ustrasana is a good pose for physical and mental benefits as well.
Ustrasana Steps –
1. Kneel on the floor with your thighs parallel and rest your palms on your hips. Point your feet straight back and press your toenails into the floor.
2. Inhale and take your thighs backward. On the next exhalation, scoop your tailbone to lengthen your lower back.
3. Inhale and extend from your pelvis through your head. Exhale and reach back to place your right hand on your right heel. Repeat with your left hand.
4. Rooting the tailbone down, bring your pelvis forward.
5. Keep your neck elongated and slide the sides of your throat straight back. Maintaining the length in your neck curl your head backward.
6. Slide your hands down to the soles of your feet. Remain in this position for a few breaths. Exhale powerfully root down through your shins into the floor and lift from behind your heart and keep your head back as you come up.
7. Rest by sitting back on your heels for a few breaths.
Ustrasana Benefits –
Physical Benefits –
- Stretches the thighs, torso, chest, shoulders, and throat.
- Strengthens the legs, pelvis, and lower back region.
- Opens the hips and hip flexors.
- Aids digestion.
- Stimulates circulation.
- It helps in improvement of spinal flexibility.
- Improves posture.
- Improves flexibility of the spine and improves posture.
- Helps overcome menstrual discomfort.
Mental Benefits –
- Energizes the mind.
- Relieves mild depression and anxiety.
- Relieves stress.
- Spinal or neck injury.
- Low blood pressure.
Important Points –
- If you are finding this asana difficult and feeling any discomfort during the practice then wait for a few minutes and try again if still, you are having discomfort, then leave the pose and try another asana.
- Press your sins into the floor for better posture.
- Do not practice Ustrasana if you have knee or ankle injury or pain.
- If you have back injury or pain, then Ustrasana is not suitable for you.
- If you are not able to practice this pose then do not push yourself too much, everyone has a different body type and every asana is not designed for everyone.
- Find the best suitable poses for yourself by considering your body requirements and issues.