Ustrasana( Camel Pose)

Ustra: Camel  

Asana: Posture

It is a very deep backward bend performed in a kneeling position. Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar.

After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.

A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.

To get into the position, begin in a high kneeling position with your palms pressing into your low back to support the spine. Tuck the toes under, or press the tops of the feet into the floor as you press your pelvis forward and lift your belly. As you move farther into the backbend, lift the chest, and allow the head to follow, without letting the head fall all the way back. To move into the full variation of the pose, reach your arms back to touch your heals. When you are ready to release the pose, draw your palms back to your low back and lead with the chest as you rise back up .

How to do Ustrasana

1. Kneel on the yoga mat and place your hands on the hips.
2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
5. Do not strain or flex your neck but keep it in a neutral position.
6. Stay in this posture for a couple of breaths.
7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.

Benefits of the Ustrasana

• 1.Improves digestion.
• 2.Stretches and opens the front of the body. It also strengthens the back and shoulders.
• 3.Relieves the body of lower back ache.
• 4.Improves flexibility of the spine and also improves posture.
• 5.Helps overcome menstrual discomfort.