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Camel Pose (Ustrasana)

Pronounced : Oohs-tra-aa-sun-aa

Ustra = Camel : Asana = Posture or Pose

Ustrasana is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds exibility
and strength to the body and also helps in improving digestion.
 

How to do Camel Pose (Ustrasana)

1. Kneel on the yoga mat and place your hands on the hips.
2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
5. Do not strain or ex your neck but keep it in a neutral position.
6. Stay in this posture for a couple of breaths.
7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.
 

Yogic Fitness - Ustrasana (Camel Pose)

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Camel Pose (Ustrasana) for Beginners

• You may place a cushion below your knees to ease your way into the pose.
 

Bene ts of the Camel Pose (Ustrasana)

• 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 exibility of the spine and also improves posture.
• Helps overcome menstrual discomfort.
 

Contraindications of the Camel Pose (Ustrasana)

• Back injury or neck injury, high or low blood pressure: Perform this pose only with the supervision of an experienced teacher.
 

Follow-up Poses
Ustrasana can be followed up with Setu Bandhasana.
 

Yoga practice helps develop the body and mind bringing a lot of health bene ts yet is not a substitute for medicine. It is important to learn
and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures
after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga course at an Art of Living Center near you. Do you need
information on courses or share feedback? Write to us at info@srisriyoga.in
 

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement
engaged in stress-management and service initiatives. Read More

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