Ustrasana is a yoga posture that helps in bending the back well and adds a lot of flexibility and strength to the entire body. This helps in improving the digestive system and aids regular functioning of the body systems. This is a deep backward bend yoga pose and is quite challenging.

It is usually performed in the mornings.

Meaning :

Ustra means camel and asana means pose so Ustrasana in Sanskrit means the Camel Pose.

Technique :

First kneel on the yoga mat and keep the hands on the hips
Keep the knees along with the shoulders. The sole of the feet should face upwards.
Now inhale and take the tail bone towards the groin as if you are pulling it from the belly button.
At the same time, the back should be arched and the palms should go over the feet. This should be done such that the arms are straight.
Now make sure you do not flex either the neck or the back and manage to keep it in a neutral pose.
Keep this position on for around two breaths.
Now exhale and come back to the initial pose.
Take the hands behind and bring them to the hips as you gradually straighten the body.

Tips :

If you are a beginner then you can keep a cushion just below the knees such that you can conveniently get into the position easily.
Always follow this asana with Sethu Bandhasana

Benefits :

Ustrasana helps to improve the Digestive System.
It also helps to cure any kind of back ache and helps in strengthening the shoulders as well as the back.
This asana also keeps the spine flexible and improves the posture of the body.
Ustrasana also aids in overcoming any kind of discomfort that is usually caused during menstruation.

Precautions to be taken

If you are suffering from any kind neck or back injury, or blood pressure then you should not perform this asana without proper supervision.