Camel Pose/ Ushtrasana

Ushtra asana (also known as Camel pose) derives its name form "Ushtra" meaning camel in Sanskrit.

Preparation

Sit on the floor and fold your legs at the knees. Knees to be spaced 6 inches apart. Now stand on your knees keeping your ankles and toes on the floor. Ankles to be spaced 6 inches apart.

Steps

Camel Pose / Ushtrasana
  • Now bend the waist, back and neck backwards and firmly catch back of left ankle with left hand and back of right ankle with right hand.
  • Now push the chest so that your body assumes the shape of a bow. Breathe normally. Stay in this position for 5 to 10 seconds. As your practice increases, hold this asana for 30 to 60 seconds.
  • Now slowly come back to the preparation position for this asana. Carry out 3 to 4 repetitions (bending back and touching the ankles) of this asana. (In case you are holding the asana for 30 to 60 seconds, repetitions are not required).

Practice

  • Repeat this asana three to four times.
  • As you gain more practice, try to stay in this pose for a longer duration. Do this pose once by holding the pose for a minute or do it twice by  holding the pose for 30 seconds.
  • If you are not able to do the pose fully, stretch up to the limit till your body permits and hold the asana at that position.

Benefits

  • Cures the diseases of lungs, chest and heart.
  • Reduces fat on the stomach and makes the spine flexible.
  • Helps digestion and strengthens the knees, thighs, arms, waist, back and neck.
  • Cures many disorders of neck, shoulders and spine.

› Camel Pose

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