Ushtra is Sanskrit for camel. The arch of the body represents the hump of a camel’s back.
Description:
Ushtrasana is kneeling backbend. The openness that occurs in thee hips and shoulders is a good precursor to more demanding backbends.
Verbal cues:
1. Start in a kneeling position with the knees hip-width apart. Curl the toes under so the heels are lifted.
2. Place your hands on your hips and squeeze the elbows and shoulders blades together. Press your hands against the top of your pelvis to push the hips slightly forwards. Your thighs should be perpendicular to the floor.
3. Inhale and lift the ribs and chest as you press your pelvis forward a little more.
4. Reach your right hand behind you toward your right heel. Slowly reach your left hand to your left heel. Your thumbs should point away from your body.
5. Continue to focus on your breath.
6. Press your hands into your heels. With your next inhalation, relax your neck, allowing your head to drop back. Continue to maintain length in the neck as you gaze upward.
7. If you are comfortable in this position, lower the tops of your feet flat against the floor.
8. To exit this position, inhale deeply and imagine being lifted up by your chest. Move slowly and bring the torso upright. Bring your hips to your heels and your upper body to the floor into balasana (Child’s pose).
Benefits:
· Opens the shoulders and chest
· Strengthen the mid back and posterior shoulder muscles
· Stretches the abdominal cavity
· Increases circulation to the throat area
· Lengthens the hip flexors
· Stretches the fronts of the ankles
· Increases awareness of alignment
Cautions:
· Person with Back or neck problem should avoid this posture.
· Those with high blood pressure are advised avoid this posture.
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