HOW TO DO USHTRASANA STEPS AND BENEFITS
Today stress-filled lives coupled with desk-bound jobs in the BPO and KPO sector have given rise to tender muscles, built-up stress in the spine and poor postures due to long hours behind the desk. The practice of Ushtrasana is a natural way to work on and improve the wrong sitting postures. Ushtrasana helps and stretches the body and opens up the thoracic region. It strengthens the spine and helps to rectify the improper slouching posture.
Once you get to know how to do Ushtrasana Steps and benefits, you will be amazed at how easily it can be done. Camel pose is a gentle way to take care of your cardiovascular fitness. Ushtrasana is an excellent posture that stretches the chest muscles, lowers the blood pressure (helpful for people suffering from hypertension) and promotes a healthy heart functions.
Not to mention a great way to keep your body in shape, flexible and lean. Camel pose reduces fats from the stomach, thigh, hips and arms. Also, boost self-esteem and improves stamina. So let’s learn how to do Ushtrasana Steps and benefits
Yogendra Ushtrasana; camel pose is a cultural Asana for backward bending of the spine. The final position of this Asana resembles a camel. The camel posture has great value both physiologically and psychologically. It is an Asana that helps remove complacency and builds a stronger emotional disposition.
Ushtrasana steps -Starting position:
- Assume a kneeling position on a mat and support the body on the knees and toes (bent).
- Slowly, lean backwards, and take the arms behind.
- Fix the palms to the ground, with the fingers pointing outward and the thumb towards the toes.
- Keep the arms straight, eyes open, gaze fixed at a point.
The sequence of steps:
- Inhaling, slowly lift the pelvis and push the body above the waist, outward and upward.
- Allow the neck to fall backwards gently. Complete the first two steps in 3 seconds, while inhaling.
- Maintain this posture, for 6 seconds, retaining the breath (final position).
- Return to starting position: Exhaling, in 3 seconds, gently draw back the upper torso and straighten the neck. Releasing the palm, attain kneeling position.
Recommended practice: Practice 2 rounds (preferably in the morning), pause in-between rounds. In case of static pose, maintain the final position for 30 seconds, gradually taking it up to not more than 1 minute, with regular practice. Breathing should be normal–slow and rhythmic.
Limitations/ Contraindications: Abdominal inflammations, ulcers and slip disc.
Ushtrasana Benefits:
- There is inverted pressure on vertebrae from small of the back towards the shoulder and neck.
- Relative stretching of the thighs, the abdomen, the thorax, the neck and the facial muscles.
- Alleviates constipation.
- Relieves back pain.
- Improves posture by correcting drooping shoulders and rounded back.
- Improves breathing by opening up the chest; hence, good for asthmatics.
- Favourable influence on ovaries, thyroid and other glands.
- Reduces fat on abdomen, thighs and arms.
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