Ustrasana, or camel pose, is an intermediate back-bending yoga pose that opens the heart chakra. It adds flexibility and strength to the body while improving digestion. To perform the pose, kneel with hands on hips and arch the back while sliding palms over feet with arms straight, keeping the neck neutral. Benefits include improved digestion, flexibility, and relief from back pain and menstrual discomfort. Those with back or neck injuries should only perform it under supervision.

1. AUGUST 2015 | WWW.WISHESH.COMWWW.WISHESH.COM | AUGUST 2015
58
INDIAN YOGA
YOUR
Asana
Ustrasana
Ustrasana can be followed up with Setu Bandhasana.
Ustrasana is an intermediate level back-
bending yoga posture known to open
Anahata (Heart chakra). This yoga
posture adds flexibility and strength to
the body and also helps in improving
digestion.
Camel Pose (Ustrasana) for
Beginners
You may place a cushion below your
knees to ease your way into the pose.
Benefits of the Camel Pose
• Improves digestion
• Stretches and opens the front of the
body. It also strengthens
• the back and shoulders
• Relieves the body of lower back ache
• Improves flexibility of the spine and also
improves posture
• Helps overcome menstrual discomfort
INDIAN YOGA
Camel Pose
Pose level - 1
Contraindications
of the Camel
Pose.
Back injury or neck
injury, high or low
blood pressure:
Perform this pose
only with the
supervision of an
experienced teacher.
How to do Camel Pose
• Kneel on the yoga mat and place your
hands on the hips.
• Your knees should be in line with the
shoulders and the sole of your feet should
be facing the ceiling.
• As you inhale, draw in your tail-bone
towards the pubis as if being pulled from
the navel.
• Simultaneously, arch your back and
slide your palms over your feet till the
arms are straight.
• Do not strain or flex your neck but keep it
in a neutral position.
• Stay in this posture for a couple of
breaths.
• Breathe out and slowly come back to
the initial pose.
• Withdraw your hands and bring them
back to your hips as you straighten up.