Asana of the Month: Ushtrasana

Ushtrasana - camel pose

Sanskrit: Ushtra - Camel, Asana – Pose

Ushtrasana stretches the spine and the entire body front. This pose stimulates the circulation and promotes concentrated breathing. It has a special effect on the Vishuddhi Chakra (throat chakra).

  • Level: Advanced
  • Duration: up to 3 minutes as a static posture
  • Repetition: up to 3 times as dynamic asana
  • Stretches: abdomen, neck, spine, intestines, thigh muscles
  • Strengthens: internal organs, spinal nerves
  • Chakra: Swadhisthana and Vishuddhi Chakra (Sacral and Throat Chakra)


Promotes the digestive and reproductive system

Helps in constipation

Stimulates the thyroid gland

Improves posture

Helps with asthma



♦ Lumbago


Instructions for Ushtrasana

  1. Sit in Vajrasana. Knees and ankles are close together. Breathe calmly and normally throughout the exercise. Do not breathe deeply as the chest is stretched.
  2. Now get up on your knees with your arms hanging on the sides of the body.
  3. Bend back slowly. First, grab the right heel with your right hand and then the left heel with your left hand. Do not strain.
  4. Now push the hips forward, keep the thighs upright and lower the head and back as far back as comfortable.
  5. Relax the entire body, especially the back muscles. Your weight is evenly distributed on legs and arms.
  6. That is the final position. Stay in this posture for as long as it is comfortable.
  7. To get out of the position, lift your head first, then release your hands one after the other and stand up.


The science behind Ushtrasana

Ushtrasana stretches both the front and the backside of the body. In the beginning, you might perceive the intense stretching as unpleasant, as the intercostal muscles and abdominal muscles are mostly shortened. Often, the practitioner also struggles with a mental resistance to lean back - into the unknown/invisible/ uncertain. The fear of darkness and loneliness is connected to this. With regular practice, you will overcome these fears. You will develop joy and open your mind spiritually.


Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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