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What is Ustrasana? Know its method, benefits and precautions

In Ustrasana, the body forms a camel shape. This asana is also called Ustrasana or Camel Pose in English. Just like a camel can live easily even in the difficult conditions of the desert, if this asana is practiced regularly, it helps in giving a healthy life by removing every physical and mental problem from the body. If you want to learn different types of yoga then you can learn 500 Hour Yoga Teacher Training in Rishikesh, India

  • Know some important things before Ustrasana:
  • Ustrasana
  • How to do Ustrasana
  • Benefits of Ustrasana:
  • Science behind Ustrasana:

Know some important things before Ustrasana:

In Ustrasana, the spine is bent. This asana can be practiced in the morning along with other yoga asanas. If for some reason this asana cannot be practiced in the morning, then it can also be done in the evening. Practicing in the evening also gives similar benefits.

But before the practice of Ustrasana, one should always defecate. Practicing this asana on an empty stomach gives its best results. If you are going to do this asana in the evening, then note that you have eaten at least four to six hours before.


  • Level : Ordinary
  • Style: Configuration
  • Duration: 30 to 60 seconds
  • Repetition : No
  • Stretches: Lower abdomen, thighs, groin, ankles, thigh muscles, groin and front entire body
  • strengthen : back

How to do Ustrasana

  1. To start the asana, sit on your knees on a yoga mat and place your hands on your hips.
  2. Make sure your knees and shoulders are in the same line and the soles of the feet are facing the ceiling.
  3. Breathe in and apply pressure to move the lower spine forward. During this, full pressure should be felt on the navel.
  4. While doing this, bend your waist backwards. Gently strengthen the grip of the palms on the feet.
  5. Leave your neck loose. Do not put any tension on the neck.
  6. Do this asana for 30 to 60 seconds. After this period, while exhaling, slowly release the posture and return to the old state.

Benefits of Ustrasana:

  1. This asana helps in improving digestion as it lightly massages all the organs present inside the abdomen.
  2. By the practice of Ustrasana, the extra fat from the lower part of the chest and abdomen is reduced.
  3. It strengthens the waist and shoulders.
  4. It helps in reducing pain in the lower back.
  5. The practice of this asana increases the flexibility in the spine. And at the same time, this asana also helps in improving the posture of the body.

Science behind Ustrasana:

This asana gives great stretch to the body. Apart from this, apart from opening the front part of the body, this asana also opens the muscles connecting the pectoral muscles and hips. This asana tones up the muscles in the legs, thighs, chest and under the abdomen. Basically, the entire front part and sides of our body are under pressure while doing this asana.

Ustrasana helps in improving our body’s flow system, breathing system, muscles, bone marrow, endocrine and digestive system in the long run. Whether you have diabetes, asthma, thyroid, parathyroid, spondylitis or bronchitis, this asana works as a therapy for every disease.

Doctors also recommend doing this asana to those people who are troubled by obesity, kidney problems and impotence. Colitis, constipation and dyspepsia can also be cured by regular practice of Ustrasana. Those who awaken the Kundalini through yoga believe that this asana helps in awakening the heart chakra.


Yogasana should always be practiced only under the supervision of a qualified guru or yoga teacher. If you have a back or neck injury or if you have pain, then do not do this asana. Apart from this, if you have a complaint of high BP or low BP, then definitely take the advice of a doctor before doing this asana. Apart from this, people troubled by the problem of insomnia and migraine should also stay away from this asana.


Shrishti Khairwal

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