Ustrasana is a backward bending asana. It is practiced in sitting position. You should be able to practice vajrasana for the practice of ustrasana.

Ustrasana defined:

Ustra means camel. Asana means posture. Ustrasana is called as camel pose. The position of your trunk and head resemble like a camel, that is why the name.

Technique of Ustrasana:

• Spread your yoga mat on the ground and sit above your mat.
• Keep your legs straight. Arrange your legs into sitting position of vajrasana.
• Keep your knees apart. It will help to the beginners of Ustrasana.
• Keep your toes straight on the ground.
• You can rise on your knees and bend your back.
• Try to touch your heels with the help of your palms.
• You can hold your heels too.
• Look upwards and expand your chest and abdomen.
• You need to be careful not to strain your back.
• Remain in the final position as long as you can maintain.
• Then return to the starting position by reversing the stages of Ustrasana. Do not hurry to release the vajrasana. You can relax for a while after returning from Ustrasana.
• Practice up to three to five rounds of ustrasana. You can practice for thirty seconds initially. You can be able to maintain up to three minutes after few weeks of regular practice.

Another Method:

If you are not able to hold your heels in the final position, you can keep your hands on your hip area and bend backward. Then, you can try to hold your one of the heels with one of your palms before attempting with your both the hands.

Precautions of Ustrasana:

·        You may feel easy if you give your body weight on your heels. But it is not advised as you will loose the real benefit. Try to arch your back maximum.

·        Do not tense your back muscles and do not try to do deep breathing during the final position. Your chest and abdomen are already expanded. Deep breathing might be more difficult to you. Relax your position if you feel any pain.

·        If you are suffering with back problems such as lumbago, you need to practice with proper guidance.

·        It is advised to perform Ustrasana with proper sequence of forward bending asana. This will facilitate your practice of yogasanas.

Benefits of Ustrasana:

Abdomen and pelvis areas are important parts for digestion and evacuation. Surya namaskara and asanas like ustrasana are beneficial to maintain healthy abdomen and pelvis.

Ustrasana provides great massage to the internal organs of abdomen. You can feel a good backward bending in your spine. Your spinal nerves are stimulated. It also provides massage to the thyroid gland and para thyroid gland. Ustrasana expands your chest and ribcage. It is beneficial to those suffering from asthma and other respiratory problems.