Ushtra means camel. The body in this posture resembles the posture of a camel, hence the name.
Ushtrasana
Stages for Practice
- Sit in Vajrasana.
- Kneel down on the floor. Keep your thighs and feet 2–3 inches apart, toes pointing back and resting on the floor.
- While inhaling bend backward. Be careful not to jerk the body while bending backwards.
- With exhalation place the right palm on the right heel and left palm on the left heel.
- In final position, thighs will be vertical to the floor and the head tilted backwards.
- Weight of the body should be evenly supported by the arms and legs.
- Inhale, slowly come back to normal position and relax in Vajrasana.
Dos and Don’ts
- Keep the thighs vertical to the ground.
- Avoid jerking the body while bending backward.
- Avoid in case of hernia, vertigo, and frozen shoulder.
- Proceeding to the final stage of asana should be gradual.
Benefits
- This is useful in back pain and neck pain.
- It helps to reduce fat over the abdomen and hips.
- It helps to strengthen the back muscles and leg muscles.
- It is beneficial in respiratory disorders.
