Ustrasana/ Camel Pose
- Steps 1
Now, Stand on your knees with your arms at the sides
- Steps 2
The knees and feet should be together but may be separated if this is more comfortable
- Steps 3
Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand
- Steps 4
Do not strain
- Steps 5
Push the abdomen forward, trying to keep the thighs vertical, and bend the head and spine backward as far as possible
- Steps 6
Try to relax the whole body, especially the back muscles, into the stretch
- Steps 7
The weight of the body should be evenly supported by the legs and arms
- Steps 8
Remain in the final position for as long as is comfortable
- Steps 9
Return to the starting position by slowly releasing the hands from the heels one at a time
- Steps 10
Repeat for the prescribed number of repetitions
- Steps 11
And that's how you do Ustrasana
- Steps 12
Precautions: Ustrasana should be avoided by people having any back injury or pain in the neck.
This asana is beneficial for the digestive and reproductive systems. It stretches the stomach and intestines, alleviating constipation. Let's look at how it's done: Sit in vajrasana. This is your starting position.
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