USTRASANA

What is Ustrasana?

The word Ustrasana comes from the Sanskrit words “Ustra” meaning camel and “Asana” meaning pose. The shape of the body in this posture resembles the curved neck of a camel. Ustrasana is a deep backbend performed in a kneeling position. It is known for opening the chest and stimulating the heart chakra, which helps release emotional stress and improves mental clarity.

This asana is especially beneficial for people who spend long hours sitting, working on laptops, or using mobile phones, as it counteracts slouching and poor posture.

How to Perform Ustrasana – Step by Step

Start by kneeling on the yoga mat with your knees hip-width apart. Your thighs should be perpendicular to the floor, and your feet should be pointing straight back. Place your hands on your hips and take a few deep breaths to ground yourself.

Now, inhale deeply and gently press your hips forward. As you exhale, slowly lean back, opening your chest. Reach your hands one by one to hold your heels. Keep your neck relaxed and let your head drop back only if it feels comfortable. Make sure your chest is lifted, shoulders rolled back, and your spine is arched evenly.

Hold this pose for 20 to 30 seconds, breathing slowly and deeply. Focus on expanding your chest with every inhale and relaxing with every exhale.

To release, bring your hands back to your hips, slowly come up, and sit back in Vajrasana to neutralize the spine.

Breathing in Ustrasana

Breathing plays a crucial role in this posture. Always inhale while opening the chest and exhale while going deeper into the pose. Never hold your breath. Slow, controlled breathing helps avoid strain and allows the body to open safely.

Benefits of Ustrasana

Ustrasana offers powerful physical, mental, and emotional benefits.
Physically, it strengthens the spine, improves flexibility of the back, and stretches the chest, abdomen, and thighs. It also stimulates digestion and improves blood circulation.

This pose helps open the lungs, making it extremely beneficial for people suffering from mild respiratory issues or shallow breathing habits.

Mentally, Ustrasana helps reduce stress, anxiety, and fatigue. Since it opens the heart chakra, it promotes emotional balance, confidence, and positivity.

Regular practice can also improve posture, making your body look more upright and confident.

Common Mistakes to Avoid

One of the most common mistakes is compressing the lower back instead of evenly bending the entire spine. Always push the hips forward to protect your lower back.

Another mistake is forcing the neck back. If you feel discomfort, keep the chin slightly tucked instead of dropping the head fully.

Never rush into this pose. Go slow and respect your body’s limits.

Who Should Avoid Ustrasana?

People suffering from severe lower back pain, neck injuries, high or low blood pressure, or recent abdominal surgery should avoid this asana or practice only under expert supervision. Pregnant women should not perform Ustrasana.

Conclusion

Ustrasana is a beautiful, heart-opening posture that brings strength, flexibility, and emotional freedom. When practiced with awareness and proper breathing, it can transform both your body and mind.