Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Ushtrasana
Ushtrasana
Ushtrasana
Ushtrasana (camel pose) is also recommended as a preventive asana for back pain and arthritis, which is why the CBSE Class 12 Physical Education textbook lists it again here. To avoid repeating the same posture, the book does not re-describe it in this section.
Its full name-meaning, step-by-step technique, breathing pattern, benefits and contraindications — along with its posture figure — are given earlier under section 3.1.9 (Asanas to Prevent Obesity). The textbook marks this with a short cross-reference: See 3.2.12.
Why Ushtrasana helps with back pain and arthritis
The deep backward arch directly loosens the vertebrae of the spine and stimulates the spinal nerves that run along it, which the asana's own listed benefits describe as relieving backache, rounded back and drooping shoulders, precisely the postural pattern that so often accompanies chronic back pain. The sustained stretch across the front of the hips and thighs also benefits the hip joints, which are commonly affected by arthritis alongside the spine.
Specific benefits for back pain and arthritis
- Loosens the vertebrae and stimulates the spinal nerves along the whole back.
- Relieves rounded back and drooping shoulders, correcting the posture that contributes to chronic back strain.
- Stretches the hip flexors and thighs, supporting hip-joint mobility affected by arthritis.
- Builds back strength and confidence in moving the spine through its full range.