How to do Ustrasana: Steps and Health Benefits


Health benefits of Ustrasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, improves digestion, Boost sexual activity, strengthen the muscles of legs, toes and keens

May 31, 2018


Ustrasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Camel pose. In Sanskrit Ustra mean Camel and Asana mean Pose, so combine of both the word, it's comes as The Camel Pose. Besides these, Ustrasana also resembles a camel. 

Ustrasana has lots of health benefits, among that some of the health benefits of Ustrasana include stretches the full body, remove stress, calm the mind, improve circulation, reduce fat from the thighs area, improves digestion, Boost sexual activity, strengthen the muscles of legs, toes and keens, helps to remove lower back pain, improve the flexibility of the spine and longevity, stimulate endocrine glands, prevents constipation, improves the health of respiratory system and regular practice of this yoga also helps in weight loss. 

Before we go to do this asana, we should know for whom this asana is not recommended. Those who are suffering from severe back injury and neck injury, recently any surgery on your legs or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Ustrasana ( The Camel Pose):

  • To start this asana first kneel down on your yoga mat and knees hip-distance apart, your shoulders and your knee should be in a same line. 
  • Inhale and lean back your tailbone towards your pubis, place yours both the hands on the back of your pelvis and your finger should point towards the floor. 
  • Keep your body balance and arch your back, try to place your palm over your feet and try to keep your arm straight. 
  • Don't put strain on your neck; it should be in a natural position. 
  • Look forward and hold this position for at least 2 minutes, as you practice this yoga asana you can hold this position more than 20 to 30 minutes. 
  • Initially, when you start this yoga asana, you feel some pain in your feet and leg, but as you practice you can sit in this position for more than 30 minutes.  
  • The best time to do this yoga asana is in the morning time. However, the best part is you can do this exercise at any time and any place. While doing this asana you breathe slowly.

Health Benefits of Ustrasana ( The Camel Pose)


Ustrasana Helps to Prevents Constipation:

Different studies have been proven that regular practice of this asana can improve our digestive health and also helps in preventing various digestion related issues, such as constipation because regular practice of ustrasana put some extra pressure on middle body organ, such as intestine, abdomen and stomach, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to increase the blood flow in our body thus help in reducing the risk of constipation.  Beside this regular practice of Ustrasana also helps to improve the production of digestive juice and enzyme in our stomach that helps in digesting of food. 

Ustrasana Improves Cardiovascular System:

Different studies have been proven that regular practice of ustrasana can improve the cardiovascular health and also help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body. 

Ustrasana Improves the Body Posture:

Regular practice of ustrasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Ustrasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands. 

Ustrasana Helps to Strengthen the Spine:

Different studies have been proven that, regular practice of this asana will help to keep our spine straight and strong. While we are doing Ustrasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain. 

Ustrasana Helps to Reduce the Stress:

Studies have been proven that practicing of Ustrasana on a regular basis is not only good for our physical health, but also it helps to have mental health benefits. The regular practice of this asana helps to calm the mind and release the stress because while doing this posture, it put lots of stress on our cardiovascular system, which helps to improve the blood circulation in our body, due to improve of blood circulation our brain get sufficient amount of blood, which carry oxygen and other vital nutrition that helps our brain to function properly and also helps to reduce the stress and anxiety. 

Ustrasana Helps to Strengthen Shoulders and Arms:

While practicing Ustrasana your upper body weight is carried by your forearms and shoulders, which put lots of pressure on your forearms and shoulder muscles that help to keep your shoulder and arms muscles tone and stranger. Different studies have been proven that regular practice of this asana will helps to reduce the pain in the shoulder and arms and keep the bone strong. 

Ustrasana Increases Focus:

Regular practice of Ustrasana helps to improve the blood circulation to the brain because your head position is downward, so the blood flow to the brain is easy and volume is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly. The student can practice this asana on a regular basis to improve their concentration towards studies and they will focus more towards their carrier.

Health Benefits of Ustrasana