Ustrasana | Camel Pose

The Camel Pose stretches the entire front of the body and strengthens back muscles. The pose improves your posture and stimulates the organs of the abdomen and neck.

Alignments:

> Feet/legs: Knees hip width apart. Press your shins and the tops of your feet firmly into floor.Lengthen the back and the pelvis down through your tail bone, slightly firm the tail forward. Make sure though that your front groins don’t “puff” forward. To prevent this, press your front thighs back, countering the forward action of your tail. Lift your heart by pressing the shoulder blades against your back ribs.

> Hands: Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down.

> Upper body: Press your palms firmly against your soles (or heels), the fingers pointing toward the toes. Lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Be care-
ful not to strain your neck and harden your throat.

Key benefits:

> Stretches the ankles, thighs, groins (psoas) as well as the abdomen and chest, throat.
> Stretches and strengthens back muscles.
> Improves your posture
> Stimulates the organs of the abdomen and neck.
Theraputical for respiratory ailments, mild backache, fatigue, anxiety and menstrual discomfort

ustrasana-buildup

Duration/practise:

Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (intermed/advanced)
Full position: Hold 30 sec – 1 min (intermed/advanced)

Cautions:

> High or low blood pressure
> Migraine
> Insomnia
> Serious lower back- or neck injury

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