Uṣṭra means camel. The final version of this asana resembles the hump of a camel. In this version, only the first stage (half) of the asana is being practiced.
Technique
- Sit in Vajrasana
- Now stand on your knees.
- Place the hands on the waist with fingers pointing downward.
- Keep the elbows and shoulders parallel.
- Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much as possible. As you exhale, relax.
- Keep the thighs perpendicular to the ground.
- Remain in the posture for 10-30 seconds with normal breathing.
- Return with inhalation; sit in Vajrasana
- Relax in Viṣhramasana.
Note
- If you can reach the heels, you can place your hands on them and bend backwards. This is called Uṣtrasana
Benefits
- Relieves constipation and back pain.
- Increases blood circulation to the head and cardiac region.
A Word of Caution
- In case of hernia and abdominal injuries, arthritis, vertigo and pregnancy, please avoid doing this asana.
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