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Ushtra-asana (Sanskrit)

Yoga Camel Pose demonstration

by Kate Ireland

 
  Ushtra-asanaYoga Anand Ashram's Yoga Postures Step-by-Step Ushtra-asana The Camel Posture Translation: The word ustra means camel. Pronunciation: oosh-tra-asana Difficulty:4 Instruction: Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor. Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible. Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture. Exhale and return to the kneeling position. Comments: This is an excellent posture to practice early in your asana routine. Although fairly simple to perform, it helps give flexibility to the spine, strength to the chest and arms and stimulates the lungs and heart. It also improves gastrointestinal disorders such as gas and constipation through abdominal stimulation. Duration/Repetitions: If you choose to breath while holding the ustra-asana hold it for between thirty seconds to one minute. Repeat the posture three times. Copyright 1997 Yoga Anand Ashram www.santosha.com