What is Ustrasana? | Ustrasana Variations | Ustrasana Benefits

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What is Ustrasana Variations?: Hey, guys how are you? As you all know Ayurveda is a very big sea of yoga.

Today we will know about one of these, that is Camel pose or known as Ustrasana.

Ustrasana is beneficial for so many health disorders. It is the easiest and super yoga.

Let’s talk about Ustrasana.

What is Ustrasana Camel pose yoga?

What is Ustrasana Variations?

Camel pose or Ustrasana is kneeling back bending asanas in modern yoga as exercise.

The name of this pose comes from the Sanskrit word “Ustra” which means camel” and asana” which means posture”.

Camel pose is a deep backward bent from a kneeling position.

this poses one of the 26 asanas in the Bikram yoga sequence

How to do camel pose?

  • Kneel down on yoga mat but keep little distance between both legs
  • Now, place your right hand on your right heels and your left hand on your left heel.
  • Now, Lift your chest
  • Maintain in this pose for 30 to 40 seconds
  • Slowly come back to your normal position.

Ustrasana benefits

  • Reduce fat on the thigh
  • It helps to improve posture
  • It relieves lower back pain
  • It helps in opening the chest and improving respiration.
  • It stretches and strengthens the shoulder and back
  • It increases focus and concentration

Now we will talk about different ways of doing Ustrasana which means Ustrasana Variations.

Ustrasana variations – Camel pose benefits

The list of Ustrasana Variations:

  • Camel pose with hands-on back
  • Camel pose with hands-on the floor
  • half camel pose one hand up
  • Half camel pose
  • Camel pose with crossed hand
  • Camel pose on toes

Now we will read about all these in detail

Camel pose with hands-on back

What is Ustrasana Variations? This variation is usually a very powerful yoga. This yoga comes in Iyengar Yoga sequence, Heart opening yoga sequence, Kids yoga sequence.

How to do Camel pose with hands-on back

  • Kneel on the yoga mat or the floor
  • Now inhale and bring your hands to the hips at the lower back
  • Exhale and take your upper chest and the neck in a backbend moving into the variation of Ustrasana.
  • Keep in mind you have to keep your hands on your lower back area.
  • When you came in the position then maintain the pose for 30 to 40 seconds.
  • Then relax and repeat this pose for 3 to 4 more times

Benefits of Camel pose with hands-on back

  • Opens hips and heart
  • Improve posture
  • Relieve lower back pain
  • Reduces fat on thigh

Camel pose with hands-on the floor

What is Ustrasana Variations? Camel pose with hands-on the floor is a variation of camel pose/Ustrasana. This is a modified pose for those who can’t do Ustrasana completely.

How to do Camel pose with hands-on the floor

  • Sit in Vajrasana
  • Keep your body straight
  • Now turn your hands backward and place them back on the ground
  • Now raise the chest outward moving the spine at the lower back and at the shoulder inward.
  • Maintain the position for 30 to 40 seconds
  • Then relax

Benefits of Camel pose with hands-on the floor

  • It strengthens the abdomen
  • It helps to gain confidence
  • It Improves balancing.

Half camel pose one hand up

What is Ustrasana Variations? This variation is for beginner level people. 

How to do Half camel pose one hand up

  • Kneel down on yoga mat but keep little distance between both legs
  • Now, place your right hand on your right heels and your left hand in the upward direction
  • Now, Lift your chest
  • Keep your head up
  • Maintain in this pose for 30 to 40 seconds
  • Slowly come back to your normal position.
  • Repeat this pose with opposite hands.

Benefits of Half camel pose one hand up

  • Opens hips and heart
  • Improve posture
  • Relieve lower back pain
  • Reduces fat on thigh

Half camel pose – Ardha Ustrasana

What is Ustrasana Variations? Half camel pose or also known as Ardha Ustrasana. Ardha means Half and Ustrasana means Camel Pose.

This is also a great variation of Ustrasana.

How to do Half camel pose

  • Kneel down on yoga mat but keep little distance between both legs
  • Now, place your right hand on your right heels and your left hand on your left heel.
  • Now take your left-hand perpendicular to the ground
  • Now, Lift your chest
  • Maintain in this pose for 30 to 40 seconds
  • Slowly come back to your normal position.
  • Repeat this pose with opposite hands.

Benefits of Half camel pose

  • Reduce fat on the thigh
  • It helps to improve posture
  • It relieves lower back pain
  • It helps in opening the chest and improving respiration.
  • It stretches and strengthens the shoulder and back

Camel pose with crossed hand

What is Ustrasana Variations? Another variation of Ustrasana. This is the other style to do crossed hand camel pose it is beneficial as the Camel pose

How to do Crossed hand camel pose?

  • Kneel down on yoga mat but keep little distance between both legs
  • Now, place your right hand on your left heels and your left hand on your right heel
  • Now, Lift your chest
  • Maintain in this pose for 30 to 40 seconds
  • Slowly come back to your normal position.
  • Repeat this pose with opposite hands.

Benefits of Crossed hand camel pose

  • Reduce fat on the thigh
  • It helps to improve posture
  • It relieves lower back pain
  • It helps in opening the chest and improving respiration.
  • It stretches and strengthens the shoulder and back

FAQs related to Ustrasana

Q1. What is the camel pose in Sanskrit known as?

Ans: The camel pose is known as Ustrasana in Sanskrit.

Q2. What is ustrasana meaning?

Ans: Ustrasana is a Sanskrit word. Ustra means camel and Asana which means Pose.

Q3. Which Chakra is activated from doing Ustrasana? – Ustrasana Chakra

Ans: The chakra activated from practicing Ustrasana are:

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