Ushtrasana

The Camel Pose

Instructions

• Sit in Vajrasana with the feet and knees slightly apart
• Stand on your knees and stretch the arms to the sides
• Lean backwards and place the hands on the heels
• Stretch the neck backwards and let the body weight rest on the arms
• Arch as far back as possible
• Return to the kneeling position, then back to Vajrasana

Breath

• Inhale while assuming the kneeling position
• Exhale while bending backward and while returning to Vajrasana

Duration

• Practise a maximum of 10 times as a dynamic exercise
• Hold up to 3 minutes as a static posture.

Concentration

• Physical: On the abdomen, thyroid gland, or spine

Benefits

• This asana is beneficial for the digestive, excretory, and reproductive systems. It stretches the stomach and intestines, eliminating constipation. It is useful for removing backache, lumbago, and rounded back.

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