Ushtrasana (Camel Pose)

First sit in a kneeling posture.

Then lift up your buttocks to stand on your knees.

Place your toes inside.

Keep a distance of five fingers between both the legs.

Check the alignments of knees and feet. They should be parallel to each other.

Now very gently move backward and hold your heels with your hands.

Now very slowly fix your arms on the ground with your fingers out and thumbs inside.

Now inhale and raise the torso.

The sternum should be in a lifted position, with your body forming a square position.

Now hold your breath for up to five to six seconds.

Exhale and come back to the normal position.

Mastering Ustrasana can be difficult for beginners and therefore it is important to take things slowly during the initial stages.

Not lifting upward.

Over-arching neck.

Hips and thighs falling back.

Enhances blood circulation.

Improves the flexibility of the entire spine.

Stretches and opens the abdomen, chest, quadriceps, and hip flexors.

Enhances the functioning of the hips.

Tones up the internal organs of the stomach.

Improves digestion and eases constipation.

Boosts the functions of the liver and adrenal gland.

Stimulates the thyroid and thymus glands.

Alleviates asthma & thyroid.

Reduce fat on the thighs.

Makes your body more oxygenated.

Relieves anxiety and fatigue.

Injury or Surgery in the feet, shoulder, core, thighs, spine, or knees.

Sciatica.

Lumbago sacral issues.

Osteoarthritis.

Avoid in case of recent abdominal surgery.