Ushtrasana - Camel Pose

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In sanskrit, Ushtra means camel and asana means a pose. In this asana doer assumes the shape of camel.

How to do Ushtrasana

  • Kneel down on the yoga mat and place your hands on the hips.
  • Yours knees and shoulders should be in the same line and the sole of your feet should be facing the ceiling.
  • Inhale slowly as you draw your tail-bone in towards the pubis as if being pulled from the navel.
  • Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
  • Don’t strain or flex your neck, keep it in a neutral position.
  • Hold in this position for about 30 seconds to 60 seconds approximately. Breathe normally during the process.
  • Breathe out, slowly release by detaching your hands from the soles of your feet.
  • Gradually lift your arms away from your legs and come back to the initial pose.

Benefits of Ushtrasana

  • Strengthens the back and the shoulders
  • Relieves low back pain
  • Improves flexibility of the spine and corrects the posture
  • Improves digestion
  • Helps to overcome menstrual discomfort and menstrual disorders
  • Stretches and opens up the chest, helps in proper functioning of chest organs
  • Effective remedy in spondylitis, asthma, thyroid disease, diabetes, bronchitis, dyspepsia, constipation, obesity.

Contraindication of Ushtrasana

Avoid this pose in case of:

  • Back injury
  • Neck injury
  • High blood pressure
  • Low blood pressure
  • Insomnia
  • Migraine
  • Vertigo
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