Health Benefits of Ustrasana (Camel Pose) and How to Do It

Yoga is an age-old Indian discipline that combines mental, physical, and spiritual practices to enhance overall health. Ustrasana, also known as Camel Pose, is a beneficial backbend asana that can improve both physical and mental well-being. This posture strengthens the spine, increases flexibility, and may promote mental clarity [1].

Ustrasana is said to activate the heart chakra (Anahata), associated with love, compassion, and positivity. Physically, this posture helps strengthen the back while stretching the chest, abdomen, and thighs, which can help improve posture and alleviate mild back pain [2].

Furthermore, the practice of this backbend may help activate the nervous system, potentially increasing vitality and decreasing weariness. As with every yoga pose, to safely achieve the full benefits of Ustrasana, you must approach it with mindfulness, respect for your body’s limitations, and emphasis on good alignment.

In this article, we will explore the health advantages of Ustrasana, provide instructions on how to perform it correctly, and emphasise key safety measures to consider when practising.

What is Ustrasana (Camel Pose)?

Ustrasana, or Camel Pose, is a classic yoga posture that is a deep backbend done from a kneeling position, mimicking a camel’s stance. The name is derived from the Sanskrit words “Ustra” (camel) and “Asana” (pose). This pose opens up the chest and back, which is beneficial for improving posture and counteracting slouching. Ustrasana works the whole body, increasing spinal flexibility while relieving stiffness in the lower back. It is highly beneficial for those looking to enhance flexibility, strength, and overall body alignment. In yoga, Ustrasana is revered for its ability to stimulate various body systems and bring balance to both the physical and emotional aspects of well-being.

Steps to Perform Ustrasana (Camel Pose)

It is essential to perform Ustrasana correctly in order to reap its benefits and prevent harm. The Ustrasana steps are as follows:

• Begin in a kneeling position: To start, take a kneeling position. Place your knees hip-width apart on your yoga mat. Make sure your thighs are parallel to the ground.
• Hands should be on hips: To support your back while you bend, place your hands on your lower back with your fingers facing downward.
• Breathe in and raise your chest: As you inhale, lift your chest toward the ceiling to lengthen your spine.
• Slowly lean back: With your hands supporting your lower back, gently lean back. Focus on extending your thoracic spine (upper back) rather than collapsing your lower back.
• Reach for your heels: If it’s comfortable for you, extend your hands back and grab your heels. Make sure that your hips stay above your knees. If you cannot comfortably reach your heels, use yoga blocks or keep your hands on your lower back for support.
• Relax your neck: Support your neck gently by letting your head fall back naturally, but avoid straining or aggressively dropping the head back.
• Hold the pose: Breathe deeply while you hold this pose for 20 to 30 seconds.
• Release the pose: To release yourself from the pose, return your hands to your hips, take a deep breath, and slowly raise your body to your knees. Counter the pose with a gentle Balasana (Child’s Pose) to neutralize the spine.

What Are the Health Benefits of Ustrasana (Camel Pose)?

Ustrasana is a valuable addition to any yoga practice. It improves flexibility, posture, and may help with circulation and stress relief. Let’s explore the key benefits:

1) Enhances Flexibility

Camel Pose may help improve flexibility by providing a deep stretch to the front of the body, including the chest, abdomen, and quadriceps. This deep stretching supports better spinal mobility and posture [1].

2) Strengthens the Back

The strengthening of the back muscles is a core advantage of practising this pose. The back muscles are engaged and trained when you bend back into the posture. This strengthening is essential for maintaining proper posture and may assist in relieving mild, non-specific back discomfort [2]. Regular practice can help support the spine more effectively, potentially reducing the risk of minor back strains.

3) Opens the Chest

Ustrasana may help expand the chest, potentially supporting better lung capacity and promoting improved respiratory function. This can be beneficial for individuals with sedentary lifestyles [3].

Note on Medical Claims: Claims that this pose directly benefits patients with serious conditions like asthma or chronic bronchitis should be approached with extreme caution and lack strong clinical evidence. Yoga is a complementary practice and should not replace prescribed medical treatment.

4) Stimulates the Digestive System

By stretching the abdominal region, Ustrasana can stimulate digestive organs, potentially improving digestion and reducing mild constipation. The pressure created on the abdomen in this backbend is thought to gently massage the internal organs.

5) Improves Blood Circulation

By promoting better blood circulation, the pose may help support oxygen and nutrient delivery throughout the body. Improved circulation is essential for general health and vigour as it supports the body’s systems and organs in their operations.

6) Reduces Stress and Anxiety

Ustrasana may help reduce stress and mild anxiety by promoting relaxation and releasing tension in the body. The backward bend opens the chest, which facilitates deeper breathing and may help activate the parasympathetic nervous system, inducing a state of calm. Consistent practice acts as a beneficial stress-reduction strategy.

7) Chakra Balancing

Ustrasana is thought to activate the heart chakra, fostering feelings of love, compassion, and emotional balance. While a significant component of yogic philosophy, these effects are primarily experiential and are not scientifically measurable clinical outcomes.

Risks and Who Should Avoid Ustrasana

Although there are many advantages to Ustrasana, there are also some risks involved if it is not practised properly. Additionally, certain individuals should avoid the pose.

Risks of Ustrasana (Camel Pose)

• Back Injury: Improper form, especially forcing the lower back into the pose, can cause undue strain or damage.
• Neck Discomfort: Excessive tilting of the head backwards or lack of neck support can result in neck discomfort.
• Knee Pressure: Excessive weight bearing on the knees without cushioning may result in soreness or damage.
• Dizziness: Entering or exiting the position too rapidly, especially in a deep backbend, may result in lightheadedness or dizziness.

Who Should Avoid Ustrasana Yoga?

Individuals with the following conditions should refrain from performing Ustrasana or seek medical/expert advice before doing so:

• Back or Neck Injuries: Individuals with significant recent or chronic back (especially herniated discs) or neck difficulties should avoid this pose.
• High Blood Pressure: Individuals with uncontrolled or elevated blood pressure should exercise caution and ideally avoid it.
• Hernia: Deep backbends should be avoided by people who have a hernia.
• Recent Surgery: People who have recently had surgery in the abdomen, back, or neck areas should only practice this pose once they are completely healed and with a doctor’s clearance.

Tips for Practising Ustrasana (Camel Pose)

Take into consideration the following advice in order to perform Ustrasana safely and effectively:

• Warm-Up: Before attempting Ustrasana, always warm up with some light stretches, such as cat-cow pose and gentle knee-to-chest stretches.
• Use Props: If you’re just starting out, use a bolster or yoga blocks placed vertically outside your feet to shorten the distance to your heels.
• Pay Attention to Alignment: Ensure your spine is extended and your hips remain aligned over your knees to protect the lower back.
• Pay Attention to Your Body: Avoid forcing yourself into the position. Start out slowly and stop immediately if you experience any sharp or intense pain.

Precautions to Take With Ustrasana

You can minimise the risks of injury and get the most out of Ustrasana by taking the following precautions:

• Refrain from Overstretching: Avoid pushing your body beyond its current flexibility into the position. Listen to the body’s signals.
• Support Your Back: As you lean back, use your hands to support your lower back until you are flexible enough to reach your heels comfortably.
• Keep Your Neck Neutral: Avoid slouching too far back to prevent neck tension. Only drop the head back if the neck is completely comfortable and warm.
• Practice Mindfully: Be attentive to your body’s cues and engage in mindful movement. Always exit the pose slowly, reversing the entry sequence.
• Takeaway

Ustrasana, or Camel Pose, offers a wide range of physical and emotional benefits, including improved flexibility, spinal strength, and stress relief. However, like all backbends, it requires mindfulness and proper technique. Individuals with underlying health conditions should practise under expert supervision to ensure safety and correct alignment.

Frequently Asked Questions (FAQ)

What are the 5 benefits of Ustrasana?

Ustrasana, or Camel Pose, offers numerous benefits, including improved spinal flexibility, strengthened back muscles, enhanced chest opening/lung capacity, better digestion, and reduced stress.

Which disease is cured by Ustrasana?

Medically, no yoga pose or physical exercise ‘cures’ a disease. Ustrasana may help manage mild, non-specific back pain, posture issues, and stress-related symptoms when practised consistently as a complementary therapy [2, 3].

How long will you stay in Ustrasana?

Initially, you should stay in Ustrasana for about 20-30 seconds, gradually increasing the duration as you become more comfortable and flexible. It’s essential to maintain steady, deep breathing and listen to your body’s limits.

What category is Ustrasana?

Ustrasana is primarily categorized as a deep backbend yoga pose, specifically designed to open the front body and strengthen the back.

What are the techniques of Ustrasana?

The techniques of Ustrasana include maintaining proper alignment by keeping the thighs perpendicular to the floor, using hands for support while bending back, and ensuring the hips remain over the knees. Always enter and exit the pose slowly and mindfully.

References

[1] Best, K. A. (2012). Postures and practice: A yoga student’s reflections. Journal of Graduate Medical Education, 4(4), 556–557. https://doi.org/10.4300/JGME-D-12-00075.1

[2] Sharma, K., Maity, K., Goel, S., Kanwar, S., & Anand, A. (2023). Common Yoga Protocol Increases Peripheral Blood CD34+ Cells: An Open-Label Single-Arm Exploratory Trial. Journal of Multidisciplinary Healthcare, 16, 1721–1736. https://doi.org/10.2147/jmdh.s377869

[3] Prathikanti, S., Rivera, R., Cochran, A., Tungol, J. G., Fayazmanesh, N., & Weinmann, E. (2017). Treating major depression with yoga: A prospective, randomised, controlled pilot trial. PloS One, 12(3), e0173869. https://doi.org/10.1371/journal.pone.0173869

[4] Arora, S., & Bhattacharjee, J. (2008). Modulation of immune responses in stress by Yoga. International Journal of Yoga/International Journal of Yoga, 1(2), 45. https://doi.org/10.4103/0973-6131.43541