top of page

Ushtrasana: Practice Methods, Benefits, and Contraindications

Writer's picture: hathavidyatchhathavidyatch

Updated: Oct 9, 2024

Ushtrasana is a famous yoga posture referred to in ancient yogic texts. It is one of the 32 asanas mentioned by Gheranda Muni in Gheranda Samhita. 


Ushtrasana

What is Ushtrasana?


The name Ushtrasana, aptly suggests the pose. Ushtram in Sanskrit means camel and the final pose is akin to a camel. 


The verse 41 of Chapter 2, describes Ushtrasanas as below:adhyasya sete padayugmavyastam


prṣthenidhāyāpi dhṛtamkarābhyam/ 

akuñcya samyagdhyudarasyagāḍham austram ca pitham yatayo vadanti //41//


“Lie with your face down, bend your legs at the knees, and place it on the backside. Clasp both legs with your hands. Contract the abdomen forcefully. Contract the mouth too.”This asana is also mentioned in ‘sri-yoga-kaustubha’ (SYK-83) by Sharma Shri Nathrama. In this text, the asana is named as ‘ustra-nisadanasana’. Nagojibhatta-vrtti (NBV II-46), a 1930 commentary on Pàtañjala Yoga Sūtra is another source, which mentions this asana practice.

Ushtrasana: Practice Method


  • Sit comfortably in Vajrasana. 

  • Stand on your knees with your knees apart. 

  • Keep feet also equidistant as the knees. 

  • Raise your arms shoulder-height in front of you. 

  • Raise the left hand leaning backward by pushing the hip forward and hold the left foot with the left hand. 

  • Repeat the same on the right side. 

  • Lean back, pushing your hips forward while keeping your thighs perpendicular to the floor. 

  • The body weight should be evenly distributed between the legs and the arms. 

  • Hold the position for a comfortable duration. 

To come out of the pose, slowly release your hands and return to Vajrasana.


Benefits of UshtrasanaSimilar to any other asana, Ushtrasana has various physical and psychosomatic benefits. Some of them are mentioned below.


  • Enhances breathing, and blood flow to the brain and heart, thereby increasing the vital capacity which helps in restoring energy required for proper functioning of the body. 

  • Improves the heart’s functioning by pressing it against the sternum.

  • Improves functions of internal organs like kidneys, pancreas, and adrenal glands. 

  • The deep backbend can help release tension by stretching of chest and abdominal muscles.

  • It provides flexibility to the thorax and abdominal regions and strengthens the spine.



Who Should Avoid Ushtrasana?


Though Ushtrasana has several benefits, it has contraindications too. Not everyone can perform Ushtrasana to gain the above-mentioned benefits. Individuals with slip disc and cervical spondylitis issues should avoid practicing this asana. This asana can do more harm than good to people with hypertension. People with hernia, other abdominal issues, and vertigo should also not perform this asana. 


25 views0 comments

Recent Posts

See All

Comments


bottom of page