How to carry out ustrasana and all the benefits of this pose

HOW TO CARRY OUT USTRASANA

In sanskrit usta means “Camel”, the literal translation for Ustrasana is therefore ” position of the camel”.

Ustrasana called the position of the camel, however in reality one may think that it is so called because when carried out in a constant way this asana helps to correct the “Humped” posture.

HOW TO CARRY OUT USTRASANA

Let us now look at how to carry out this position.

HOW TO CARRY OUT USTRASANA:

Kneel on the mat, place the knees and feet parallel, well rested on the ground and separated by the same distance that there is between the hips.
Place your hands on the lumbar area of the back or on the buttocks and then bend backwards gradually by arching slightly your back. (This position is called ardha Ustrasana, “half camel pose”. If it is one of the first times that you are carrying out this asana, you can remain in this position before carrying out the full position of the camel.)
From this position move your hands backwards and grasp each ankle with one hand.
Slowly push forward the thighs, the pelvic area and the abdomen as much as possible until the thighs are perpendicular to the ground. Open the chest forward and widen the shoulders bringing the neck and the head backwards.
The back must be curved especially at lumbar level, therefore keep the centre forward, so as to sustain on the knees most of the body weight. The arms will not support any weight, they serve to maintain the curvature of the back.
The muscles of the neck and nape are relaxed and the head falls gently backwards. Breathe normally and during exhalation accentuate slightly the curvature of the back.

CONTRAINDICATIONS

Ushtrasana must be carried out with caution if you suffer from insomnia or high pressure, while it is contraindicated during acute episodes of headache or back pain.

BENEFITS OF USTRASANA

This position has various beneficial effects on our body, lets therefore see the benefits of ustrasana.