How to do Ustrasana - Camel Pose

Camel Pose (Ustrasana) is a backbending yoga posture that opens the entire front side of the body. It is an intermediate level back-bending yoga posture known to open Anahata (Heart Chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion. The name comes from the Sanskrit words Ushtra meaning "camel" and Asana meaning "posture" or "seat".

Steps:

Kneel on the yoga mat and place your hands on the hips.
Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
Simultaneously, arch your back and slide your palms backwards towards your ankles until the arms are straight.
Do not strain or flex your neck but keep it in a neutral position.
Stay in this posture for a couple of breaths.
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:

Improves digestion.
It opens up the chest and frontal portions of the torso.
Stretches and opens the front of the body.
It also strengthens the back and shoulders.
Relieves the body of lower backache.
Improves flexibility of the spine and also improves posture.
Helps overcome menstrual discomfort.


Caution:

It is best to practice this asana under the supervision of a yoga instructor.
If you have a back or neck injury, do not practice this asana.
If you are suffering from either low or high blood pressure, it is best to avoid this asana.
Those who suffer from insomnia or migraines must avoid this asana.
Make sure you do not hold this pose for more than 20 seconds when you are a beginner.


Best time:

This asana is an amazing back bend. It must be practised in the morning along with other yoga asanas. But if you can’t manage time for a workout in the morning, an evening yoga routine will also work wonders for you. This asana must be practised when your stomach and bowels are empty. Make sure you have had your meals at least four to six hours before your practice.







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