What is Ustrasana?

The name Ustrasana comes from Sanskrit, with “Ustra” meaning camel and “Asana” meaning pose, appropriately named for taking on the form of the raised hump of a camel. A deep backbend that opens up the chest and shoulders while stretching the front of the body, including the abdomen and thighs.

How to Do Ustrasana

Starting Position:

Kneel on your yoga mat, keeping your knees hip-width apart. Your thighs should be at a 90-degree angle to the floor.

Keep your hands on your hips, with the fingers pointing down toward your buttocks.

Engage Your Core:

Engage your abdomen, which will support your lower back. It is quite essential to hold a strong core while protecting your spine in this backbend.

Lift Your Chest:

Inhalation: Lengthen your chest up towards the ceiling, allowing for a slight arch in your upper back without your weight sinking into your lower back.

Reach Back for Your Heels:

Lean back gradually, right hand to right heel, left hand to left heel. If you can’t reach your heels, place your hands on your lower back for support.

Keep your hips directly over your knees with your thighs perpendicular to the floor.

Deepen the Backbend:

Once you’ve set both your hands properly on your heels, press your hips forward to lift the chest up toward the sky.

Keep the head neutral or let it fall back, wherever feels comfortable and according to your neck’s flexibility.

Hold the Pose:

Deep breathing; stay in this pose for 20 to 30 seconds. Feel the opening of your chest and equalize your breathing.

Release the Pose:

Coming out of this pose, gently bring your hands back to your hips. Lengthen as you inhale and, with slow movements, lift your chest and come back into a kneeling position.

Rest in Child’s Pose for a few breaths, neutralizing your spine.

Benefits of Ustrasana

Improves Spinal Flexibility

This is a very good posture that enhances the flexibility of one’s spine. The act of bending backward done in Ustrasana stretches the vertebrae by relieving tension and increasing mobility. Generally, it is very helpful for people who sit for long hours or have a history of a stiff back.

Opens Up the Chest and Shoulders

If you are hunched over or have tight shoulders from sitting at a desk all day, Ustrasana can help. It stretches the chest and shoulders, improving your posture and relieving tightness in the upper body.

Strengthens Back Muscles

Ustrasana helps to strengthen back muscles by engaging them in the pose, thus preventing back pain and improving posture. Stronger back muscles give good support to the spine and reduce the potential for injury.

Stretches the Front of the Body

This pose stretches the anterior portion of the body, opening the chest, abdomen, hip flexors, and the front of the thighs. The balance is met by the usual sitting habit and generally enhances one’s flexibility.

Stimulates the Digestive System

Ustrasana stimulates abdominal viscera, helping digestion and thereby relieving constipation. By stretching and compression, developed on the backbend, one can massage the digestive organs to function well.

Boosts Energy and Relieves Stress

Backbends like Ustrasana are natural energizers. Opening the chest and lungs allows one to take deeper breaths and intake more oxygen, the effects of which are quickened with increased energy levels, hence lesser fatigue and stress.

Balances the Chakras

In yoga, it’s believed that Ustrasana balances the Anahata (Heart) chakra, which is related to love, compassion, and emotional balance. This pose tends to foster a sensation of opening and releases emotional tension.

It’s here Dhanurasana How to Do it and what are the Benefits

FAQs

Q: Can anybody do Ustrasana?
A: In general, Ustrasana can be safely practiced by most, but best avoided in cases of back and neck injuries, or done under the guidance of a qualified instructor.

Q: How often can I do Ustrasana?
A: You can practice Ustrasana up to 2-3 times a week in your yoga practice. Be sure to listen to your body and do not overdo it, especially if you are new to backbends.

Q: Does Ustrasana cure back pain?
A: Yes, Ustrasana helps in strengthening the back muscles and therefore can help improve your spinal flexibility to alleviate some types of back pain. However, always consult a doctor if you have a serious back condition.

Q: What if I can’t reach my heels?
A: No worries! Use yoga blocks for support or place your hands on your lower back until your flexibility improves.