Ushtrasana
“Ushtra” means a camel. In this asana almost all
the limbs of the body are arched like
those of a camel. So it is called ushtrasana spine back.
TECHNIQUE:
Stage 1:
1. Kneel
on the floor, keeping the thigns and feet together, and toes pointing back and
resting
on the floor.
2. Rest
the buttocks on the body of the feet. i.e., do vajrasana.
3. Keep
the both hands on the floor at the back side.
4.
Maintain some gap between the two hands.
5. Raise
the hip portion with help of the hands.
6. Keep
the head down at the back side.
Stage 2:
1. Kneel
on the floor, keeping the thighs and feet separate, toes pointing back and
resting
on the floor.
2. Place
the right palm over the right heel and the left palm by making curve at the
3. Press
the feet with the palms, thrown the head back and push the spine towards the
thigns,
which should be kept perpendicular to the floor.
Breathing:
5 to 10
times deep breathings can be taken in the final position. Should not retain the
breath.
Timings:
This
asana can be done for 10 to 20 seconds according to the practitioner’s
capacity. 2 or
3 times
can be done.
Benefits:
People
with drooping shoulders and hunched backs will benefit by this asana. This
asana
expands
the chest, improves the breathing capacity of the lungs. Cures asthma by
inducing the adrenalin. This asana is a very good asana for the respiratory
disorders.
Note:
After
finishing this asana, release the hands one by one and rest the hands on the
knees
and sit
in vajrasana. Beginners can practice the
stage -I for 10 days. After getting flexible spine they can practice the stage
–II. Anyone stage can be practice. Need not do the both stages at a time.
0 Comments