Do You Know?<\/strong><\/p>\n\n\n\n

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It is interesting to know that our body posture in Ustrasana specifically resembles a camel hump. The camel hump is used as food storage ready to use when required. This natural adaptation by camels is important for survival.\u00a0\u00a0<\/li>\n\n\n\n
Regular practice of ustrasana helps in increasing lung capacity and improving spine strength. Ustrasana might be an adaptation for preparation is essential for humans during their lifetime.\u00a0<\/li>\n\n\n\n

It is well-known that camels move in a slow and steady manner. Similarly, one can discover the benefits of the ustrasana safely by advancing slowly and carefully rather than attempting to rush into it 6<\/a><\/sup>.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
<\/span>Benefits of Ustrasana<\/strong><\/span><\/h2>\n\n\n\n
The Ustrasana can have several benefits. Some of them are mentioned below:\u00a0<\/p>\n\n\n\n
1. Benefits of Ustrasana for Singers<\/strong><\/h3>\n\n\n\nThe most important part of the body involved in singing is the throat and chest. A throat muscle called the larynx houses the vocal cord, which allows us to change the pitch while singing. Since ustrasana may help in the expansion of the rib cage and greater breath control, it may be considered a singer-benefitting asana. Effects may help singers to balance the abdominal and thoracic pressure to sing the full set of musical notes in a single breath. Hutton, 2013, in his research paper, mentioned that an intense stretch of the esophagus with a flexible spine during Ustrasana may also benefit singers 3<\/a><\/sup>.\u00a0\u00a0\u00a0<\/p>\n\n\n\n
2. Benefits of Ustrasana in Improving Posture<\/strong><\/h3>\n\n\n\nMost people\u202fspend their day sitting down or slouching and bending their spine forward. While performing the ustrasana, the frontal regions of the body, especially the chest, belly and quadriceps, are stretched which may help improve the posture of the body. The camel pose may also help increase spinal mobility by flexing the\u202fback in the opposite direction 5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
3. Benefits of Ustrasana in Increasing the Flow of Oxygen<\/strong><\/h3>\n\n\n\nDipak Kr Halder conducted a study on \u2018Energy expenditure during Ustrasana\u2019. He examined the metabolic changes during the camel pose and compared it with the supine posture (lying on the back facing the sky or ceiling). Halder concluded that there was an increase in oxygen consumption from 14.18% to 293%, i.e., approximately by 86.6 %, while performing ustrasana. The carbon dioxide output was also increased. These data suggest that camel pose or ustrasana may allow lung expansion due to increased consumption of oxygen. The expanded lungs can help in increasing the volume of oxygen. This leads to an increase the oxygen flow in the body. An increase in oxygen flow helps in respiratory rate and reduces the efforts required by our body to put into breathing 2<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
4. Benefits of Ustrasana in Opening the Chest and Abdomen<\/strong><\/h3>\n\n\n\nThe major goal of Ustrasana is focusing on the breath. Practicing ustrasana stretches the chest and may help in opening the thoracic cavity. The thoracic cavity includes the organs and tissues above the diaphragm and below the neck like lungs, trachea, heart, oesophagus, etc.\u00a0 The slow and deep breaths during the camel pose can help the person familiarize sensations of thoracic muscles like heart-beat and lung expansion. Camel pose may also give suitable stretching to the abdomen and its side resulting in the opening of muscles that are often tight due to our sedentary lifestyle 3<\/a>,5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
5. Benefits of Ustrasana in Strengthening the Overall Muscles of the Body<\/strong><\/h3>\n\n\n\nThe camel pose might be useful for stretching and extending the front, back and neck muscles of the body. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and\u202fhamstrings\u202f(back of thigh) muscles. Ustrasana may\u202fallow\u202fthe cervical tension to be reduced while stretching the neck in the backbend. It may also aid in strengthening\u202fthe shoulders, arms, back, and legs muscles. This may help in decreasing the lower backache. The stretching of muscles may decrease pain in associated muscles and prevent slouching and bending 3<\/a>,4<\/a>,5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
6. Benefits of Ustrasana in Relieving Hernia<\/strong><\/h3>\n\n\n\nA hernia is associated with weak muscles, stress, anxiety, weight gain, muscle strain, and indigestion. Ustrasana is potentially beneficial in decreasing anxiety, stress, improving digestion and other factors mentioned above. Therefore, practicing ustrasana, in the presence of a certified yoga trainer, may help in core strengthening the core and relief from stomach and intestinal hernia 8<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
Also Read: Benefits of Agni Mudra and How to Do it\u00a0By Dr. Ankit Sankhe<\/a><\/em><\/strong><\/p>\n\n\n\n
7. Other Benefits of Ustrasana<\/strong><\/h3>\n\n\n\n\n
It may help relieve headaches by increasing the blood flow to the brain 8<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
It may help manage asthma as it works on frontal region of the body and may help relax and tone the airways 8<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
It may help in relieving anxiety and fatigue by eliminating muscular tension, thus relaxing the body 5<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
It may help in opening the heart chakra, Anahata \u2013 located behind the heart. It is the energy center for love, compassion, and care which allows the energy to flow freely and helps us operate in a thoughtful manner 5<\/a><\/sup>.<\/li>\n\n\n\n
It may help in building confidence by improving posture and bumping our energy 4<\/a><\/sup>.\u00a0<\/li>\n<\/ul>\n\n\n\n
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Having bad menstrual cramps? Relieve them by practising yoga asanas like Ushtrasana. Ushtrasana aid in stretching and opening abdominal muscles and might help in relieving tension in the lower back which may ease the menstrual cramps 7<\/a><\/sup>.<\/p>\nDr. Rajeev Singh, BAMS<\/a><\/span><\/strong><\/cite><\/blockquote>\n\n\n\n
Also Read: Benefits of Balasana (Child\u2019s Pose) and How to Do it By Dr. Ankit Sankhe<\/a><\/em><\/strong><\/p>\n\n\n\n
<\/span>Risks of Exercise<\/strong><\/span><\/h2>\n\n\n\n
The camel pose or ustrasana should be performed keeping the risks and contraindications in mind.\u00a0<\/p>\n\n\n\n
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Camel pose should be avoided by the person having sensitive knees, as it can cause discomfort and unnecessary pressure 3<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
Avoid going to the deep position until your body is flexible enough to perform it. Take time and practice Ustrasana with some variations and props to avoid discomfort in the beginning.\u00a0 Respect the limitation of your body and work slowly to avail maximum benefits 5<\/a><\/sup>.<\/li>\n\n\n\n
People with injuries of the neck, shoulder, or back should wait for the injury to heal before performing ustrasana 5<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
Avoid straining if your hands cannot reach the heels. Use a block or a chair for support instead 5<\/a><\/sup>.<\/li>\n\n\n\n
Do not assume the final pose suddenly, as it can strain the neck and lower back and may lead to pain and injury.\u00a0\u00a0<\/li>\n\n\n\n
It should be avoided in patients who have undergone abdominal surgery recently.\u00a0<\/li>\n<\/ul>\n\n\n\n
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Improve your kidney health by practising Ushtrasana. Ushtrasana might facilitate abdominal compression and helps in toning internal organs and aid in blood circulation 9<\/a><\/sup>.<\/p>\nDr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/a><\/span><\/strong><\/cite><\/blockquote>\n\n\n\n
<\/span>Conclusion<\/strong><\/span><\/h2>\n\n\n\n
Ustrasana or camel pose is a more convenient backbend yoga pose that may help strengthen muscles and maintain breathing. It is a flexible pose with variations that can be attained using props and different arm positions. Ustrasana is a mild form of postural exercise that, when practiced, induces deeper relaxation. It is important to learn this yoga asana under the supervision of trained yoga professional.<\/p>\n\n\n\n
Also Read: Benefits of Ujjayi Pranayama (Ocean Breath) and How to Do it By Dr. Himani Bisht<\/a><\/em><\/strong><\/p>\n\n\n\n
<\/span>Frequently Asked Questions (FAQs)<\/strong><\/span><\/h2>\n\n\n\n
What is Ustrasana?<\/strong>\u00a0<\/strong>
Ustrasana is a chest-opening backbend yoga that stretches the front body. It is usually performed on the knees with thighs vertical to the mat. The spine, chest and neck are elongated and twisted backwards.<\/p> <\/div>
What are the benefits of Ustrasana?<\/strong>\u00a0<\/strong>
The potential benefits of Ustrasana include relaxing the body, opening the thoracic and abdominal cavity, and strengthening the muscles. It may help in improving asthma, hernia, headache, and lower back pain.\u00a0<\/p> <\/div>
Why is Ustrasana called camel pose?<\/strong>\u00a0<\/strong> The Ustrasana is a combination of two Sanskrit words named namely \u201custra\u201d and \u201casana\u201d. Ustra in Sanskrit refers to the camel. The backward twisting of the spine holding the heels in Ustrasana resembles the camel position and is therefore often referred to as the camel pose 3<\/a><\/sup>.<\/strong><\/p> <\/div>
What are the contraindications of Ustrasana?<\/strong>\u00a0<\/strong>
Ustrasana should be avoided in patients suffering from knee, chest or shoulder injuries. It should also be avoided by those who underwent abdominal surgery recently.\u00a0<\/p> <\/div>
What is Ardh-Ustrasana?<\/strong>\u00a0<\/strong>
Ardh ustrasana or half-camel pose is a variation of <\/strong>ustrasana, which involves only one hand touching the heel while the other is facing towards the sky.\u00a0\u00a0<\/p> <\/div> <\/div>\n\n\n\n
<\/span>References<\/strong><\/span><\/h2>\n\n\n\n\n
Jayasinghe SR. Yoga in cardiac health (A review). Continuum Heart Institute. 2004 [cited 2025 Jul 21]. Available from: https:\/\/atriumhealth.org\/documents\/northeastinternalintegrative\/research-library\/cardiology\/yogacardiachealth.pdf<\/a>\u00a0<\/li>\n\n\n\n
Chatterjee S, Mondal S. Effect of regular yogic training on growth hormone and dehydroepiandrosterone sulfate as an endocrine marker of aging. Evidence-based Complementary and Alternative Medicine. 2014 [cited 2025 Jul 21]. Available from: https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4034508\/<\/a>\u00a0<\/li>\n\n\n\n
Hutton, C., Rogers, R. and Doan, J.\u202fBenefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators<\/em>\u202f(Doctoral dissertation, Arizona State University), 2014. Available from: \u00a0https:\/\/core.ac.uk\/download\/pdf\/79572695.pdf<\/a>\u00a0\u00a0<\/li>\n\n\n\n
YJ Editors. Camel Pose: How to Practice Ustrasana \u2013 Yoga Journal. October 29, 2021. <\/a>https:\/\/www.yogajournal.com\/pose\/camel-pose<\/a>\u00a0\u00a0<\/li>\n\n\n\n
The Yoga Institute. Ushtrasana \u2013 The Camel posture. The Yoga Institute. 2019 [cited 2025 Jul 21]. Available from: https:\/\/theyogainstitute.org\/ushtrasana-the-camel-posture<\/a>\u00a0<\/li>\n\n\n\n
Owerko, C. 7 Heart-Freeing Camel Pose Variations- Yoga Journal. August 2, 2017. Available from: https:\/\/www.yogajournal.com\/practice\/yoga-sequences\/8-camel-pose-variations-from-carrie-owerko\/<\/a>\u00a0\u00a0<\/li>\n\n\n\n
\u00a0Staff, G.\u00a0 Ustrasana: Camel pose,2019. Available from: \u00a0https:\/\/www.gaia.com\/article\/ustrasana-camel-pose\u00a0<\/a><\/li>\n\n\n\n
Kumar, K. Pragya Yoga. 164-166; Vol: 11, No: 1 Available from: https:\/\/www.researchgate.net\/profile\/KamakhyaKumar\/publication\/221256345_Pragya_Yoga\/links\/54a282590cf267bdb902ff7e\/Pragya-Yoga.pdf<\/a>\u00a0\u00a0<\/li>\n<\/ol>\n\n\n\n
Disclaimer:<\/strong>\u00a0The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n<\/body><\/html>\n
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