Ushtrasana (Camel Posture) I Benefits I Contradictions

Ushtrasana (Camel Posture)In Sanskrit, Ushtra means ‘camel’. In the final position of this asana, the body resembles a camel. Hence, this is called Ushtrasana. This asana should be practised after Sarvangasana.

Let us perform Ushtrasana by following the steps given below:

1. Sit in Vajrasana.
2. Stand on the knees with toes pointing backward and resting on the floor.
3. Inhaling, bend backward giving the spine a backward bend.
4. Place the palms on the respective heels or soles.
5. Keep the head tilted backwards.
6. Maintain the posture comfortably for 5 -10 seconds.
7. To come back, release the hands one by one, bring the head, neck and chest back to the normal position and slowly come to the Vajrasana.

Remember the following points:

Do’s 

• Place palms on soles/heels carefully and keep the arms straight.
• Contract the buttock and stretch the dorsal region of back when bending backwards.
• In the final position, thighs should be perpendicular to the floor; and head should be tilted backwards.
• Weight of the body should be supported by legs and arms.

Don’ts

• Do not jerk the neck while assuming and releasing the posture.
• Do not bend the spine forcefully beyond the capacity.

Benefits

• It is beneficial for people with drooping shoulders and hunched back.
• It helps to regulate the functions of the endocrine system especially the thyroid glands.
• It helps to tone-up the entire digestive system as well as excretory system.
• It makes the spine flexible; loosens up the vertebra and stimulate spinal nerves.

Limitation

• Avoid practising this asana in hernia, abdominal complaints, severe arthritis and vertigo.

Preparatory Poses

Dhanurasana

Bhujangasana

Salabhasana

Supta Virasana

Virasana

Urdhva Mukha Svanasana

Follow-up Poses

Setu Bandhasana.

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Source:NCERT