Ushtrasan
(Camel Pose)
- Come to Dandasan.
- Gently fold the legs and come to Vajrasan.
- With the support of the hands, stand on the knees on the floor with the ankles together.
- Rest the palms on the waist, stretching the thighs and extending the ribs.
- As you inhale (Radhey), bend slowly towards the back and place the right palm over the right heel and the left palm over the left heel.
- You should make the thighs vertical, push the upper trunk towards the thighs and the hips forwards.
- With usual respiration, remain in this position for 15-20 seconds.
- Exhaling (Shyam), come back to the center; simultaneously release the hands one by one and place them on the waist.
- This completes one round; practice up to 3 rounds.
Awareness
On the synchronization of the breaths with the movements, the stretch of the arms, shoulders, trunk, buttocks and thighs.
Benefits
It especially benefits in case of drooping shoulders and hunched backs. Besides, it also tones the spine and keeps the brain very vibrant by increasing the blood circulation to the head.
Limitations
People suffering from hernia problems, acute hypertension and low back pain should be careful while doing it.
