Ushtrasana

9th June 2011   ·   0 Comments

The body of the yogic practitioner in this asana will resemble that of a camel, hence the name. The Sanskrit term ‘Ushtra’ means camel.

METHODOLOGY

Kneel down.
The knees will have to be kept at shoulder-width.
Keep your toes eight inches apart.
Only your toes and knees will be having contact with the floor.
Move the posterior between the heels.
Sit comfortably.
Catch hold of the heels with the hands.
Press with your palms the heels.
Exhale five times in quick succession.
Slowly inhale even as you raise your posterior from the heels.
Come up on your knees and toes.
Pull back your shoulders.
Push forward the hips.
Exhale and raise your chest even as you bend backwards to the farthest limit your head and trunk.
Curve backwards the spine.
Look up.
Complete the exhalation.
Take five deep breaths.
Invert the feet.
Place your toes and the upper portions of your feet on the ground.
Slide down the hands and catch hold of the ankles.
Further band backwards.
Arch the neck and the spine and make a curvature of your body.
Breathe deeply and rhythmically.
Stay in posture till you start feeling the strain.
Gradually return to the kneeling posture.
Now assume the sitting position.
Stretch out the legs and relax.
Do this exercise once.

ADVANTAGES

The ribcage and the lungs get expanded. The ribcage also develops.
The diaphragm elasticity is boosted.
The tone of the spinal muscles and nerves improves.
The deep muscles of the face, neck, trunk and thighs is improved.
The spinal lumbar region becomes flexible due to the alternate flexion and extension movements.

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