Ustrasana

The name is derived from the Sanskrit words ‘ustra’ meaning camel and ‘asana’ meaning pose.

Instructions: Get into a kneeling position on the mat keeping the spine straight and elongated and place your hands on your hips. The knees should be parallel and hip distance apart. Keep the knees and shoulders perfectly aligned and the soles of the feet should face the ceiling. Inhale, and push your tailbone in towards the pubis till you feel the tug/pull below the navel. Gently arch your back backwards pushing your hips forward and gently slide your palms to clasp the soles of the feet. Straighten your arms, pushing the arched body upwards while keeping the spine elongated. Allow the head to fall back gently and gaze towards the ceiling. Do not strain the neck and keep the shoulders wide and away from the neck. Breathe calmly and hold the position for 30 to 60 seconds. Release the pose gently without straining the back.

Benefits:

• It massages the internal organs and improves digestion and elimination.
• It strengthens the spine and the shoulders.
• It gives relief from lower back ache.
• It relieves menstrual discomfort.

Caution:

• Persons with back or neck injury should avoid this asana.
• This asana should be avoided by persons suffering from high or low blood pressure, insomnia and migraine.