Ushtrasana

(Camel Pose)

Procedure

  • From sitting position come in Vajrasana with back straight and the hands rest on the knees.
  • Stand on knees, widen the distance between the foot.

  • Bring palm on the back of hip with fingers facing downward.

  • Exhale and push hip forward and slowly bring arm towards ankle and arch back.

  • Hold the position for 15 secs and increase as per capacity, look upward.

Beginners Tip

  • As a beginner, it might be difficult to bend back and hold ankle, raise one leg overhead and hold ankle by one arm as in the image.

Releasing Procedure

  • Release hand, strengthen the spine and come Vajrasana position.

Precautions and Contraindications

  • A hernia
  • Abdominal surgery

  • Lumber spondylitis

  • High blood pressure

  • Dizziness
  • Vertigo

  • Spine, ankle or wrist injury

Benefits of Ushtrasana (Camel Pose)

  • It improves the function of abdominal and thoracic organs.
  • It helps to cure the diseases of the lungs, chest, and heart.

  • It gives strength to the knees, thighs, arms, waist, back, neck, thigh, hip and back muscles.

  • Improve digestion, respiration, circulation.

  • Stretches abdominal and hip muscles. Reduces obesity.

  • Increase flexibility of the spine, improve posture.

Preparatory Poses

  • Bhujangasana
  • Dhanurasana

  • Salabhasana

  • Setu Bandha

  • Supta Virasana

  • Urdhva Mukha Svanasana

  • Virasana

Follow-up Poses

  • Dandasana
  • Dhanurasana

  • Sarvangasana

  • Setu Bandhasana

  • Shirsasana

  • Chakrasana

  • Virasana