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Ustrasana yoga pose, steps, its benefits and precautions

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Ustrasana yoga: The body of the yogic practitioner in this asana will resemble that of a camel, hence the name. The Sanskrit term ‘Ustra’ means camel.
ustrasana yoga
Methodology of Ustrasana yoga

  • 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.

Ustrasana yoga Asanas

Advantages of Ustrasana yoga

  • 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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