Meaning
Ushtra is camel, asana means posture. The name reflects the spinal curvature of a camel.
Benefits of Ushtrasana
1. Ushtrasana opens the chest and is good for toning organs in this region.
2. Very helpful for asthmatic patients as it makes breathing easier. Improves the capacity of the lungs.
3. Good for heart patients as the pose strengthens the heart muscles.
4. Good practice for spinal flexibility. It loosens up the vertebrae and stimulates the spinal nerves.
5. Relieves back pain, rounded back, drooping shoulders and corrects posture.
6. Has benefits for the digestive and reproductive systems.
7. Regulates the thyroid gland.
Contraindications
People suffering from severe back pain, knee pain or hernia should avoid the practice.
The Posture
1. Sit in Vajrasana (as shown in picture no.1). Balance on the knees keeping hip-wide distance between both the knees as well as the feet. Ensure that the back, neck and head are straight.
2. Place the palms at the waist, thumbs of both hands by the side of the spine at the lower back with the rest of the fingers pointing down the sides of waist.
3. Bend backward with the support of the hands, keeping the thighs perpendicular to the ground.
4. Slowly reach the right hand to the right heel and the left hand to the left heel, one by one. Hold the heels with the respective hands and push the thighs to the front making sure that they are perpendicular to the ground as mentioned in the previous point. Bend the head back.
5. Hold the posture for 5-7 breaths. Breathe normally.
6. While releasing, bring the hands to the lower back again, one by one, and then straighten the back, neck and head in that order.
This complete cycle could be repeated once.
Note
Those who are unable to touch the heels with hands should hold the pose as mentioned in Step 3
After a few days of practice when one is comfortable with the final pose, try decreasing the distance between the knees and between the feet.
Step1
Step2
Step3
Step4
Contemplation
Take the following points into consideration during practice of this asana:
1. Feel the stretch to the whole front of body.
2. Hold the pose with normal breathing
- Contributed by Divyayog (www.divyayog.in)
Yoga practice is a physical activity; kindly consult your physician before you take it up. You are solely responsible for your health while performing the practice.
