Ushtrasana (Camel Pose) Corrects Posture

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This Ushtrasana (The Camel Pose) is known as “Queens of back bends”. It is composed of a strong and inspiring, yet elegant posture. This Asana concentrates on the throat, chest, backbone and the abdominal region, helping to strengthen the nerves and muscles, as well as slimming and toning the waist and neckline. This postures expands the chest area, hence improving the respiratory system.
It also stretches the abdominal region, which enhances the digestive and reproductive systems. Last but not least, Ushtrasana helps to correct one’s posture. By correcting the curvature of the spine, backache is relieved.

Be cautious for every movement, especially the back muscles during the final position and returning to Vajrasana position. Do not make any abrupt movement. Keep it slow.

NOTE: This Asana should not be performed by people who suffer from high blood pressure, heart diseases, knee injury, abdominal ulcer, and hernia. Pregnant women should also not attempt to perform this pose.


1) Assume Vajrasana (Diamond Pose: see below) and relax the whole body.

2) Raise the buttocks with the knees supporting the whole body.

3) Placing the palms on the buttocks and push the body forward.

4) Inhale slowly while leaning the upper body backwards.

5) Place the left palm on the left heel and the right palm on the right heel.

6) Push the chest, hips, and abdomen forwards as far as possible with the support from the palms holding the heels and keep the neck and the throat soft.

7) Hold the breath and remain in the final position for few seconds.

8) Exhale slowly while bending the knees to return to Vajrasana.

Repeat this exercise 3 to 5 times.

**Vajrasana pose: A kneeling position with knees, ankles and big toes touching the ground. Sit on the heels and place palms on the knees. Make sure the spine is erect.

Author: Wong Eileen
Edited by Genevieve Tan Shu Thung

Copyright © 2012 Sandhya Maarga Holistic Living Resources
Holistic Living Annex (Volume 1, Issue 3 - APR 2012 Edn)

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