Ushtrasana (Therapy)

The name is derived from Ushtra (उष्ट्रासनI) meaning camel and Asana (आसन) meaning a pose.

• Place a yoga mat on the floor.

• Position two Halasana benches on the mat, facing the long edge of the mat.

• Place a sticky mat on the bench & on top of it place 2 bolsters inline.

• Begin by kneeling on the mat with your knees hip-width apart and your toes pointing back.

• Make sure your knees are directly below your hips.

• Reach back and hold onto the backrest of the bench with your hands.

• Keep your elbows slightly bent and close to your body.

• Press your shoulders down and away from your ears.

• Open your chest by drawing your shoulder blades toward each other.

• Engage your thigh muscles and draw your tailbone.

• Place your knees on the folded blanket for added cushioning and support.

• Ensure that your pelvis is in a neutral position, neither tilting forward nor backward.

• Inhale and lift your chest upward and slightly forward, arching your back gently.

• Avoid straining your neck.

• Drop your neck on the bolster for support, avoiding excessive backward bending of the neck.

• Engage your core muscles to support your lower back and stabilize your torso.

• Maintain a lengthened spine throughout the pose.

• Breathe deeply and evenly as you hold the pose, focusing on expanding your chest with each inhale.

• To release, exhale and gently lower your chest back down, releasing your hands from the chair.

• After releasing the pose, sit back on your heels in balasana or a comfortable seated position to relax and rest.

• Keep your thighs perpendicular to the floor, with your knees directly under your hips.

• Avoid hyperextending your knees or locking them into place.

• Engage your lower abdominals to support your lower back and pelvis, finding stability and length in the spine.

• Keep your neck long and in a neutral position, avoiding any strain or compression in the cervical spine.

• Not lifting your pelvis upward

• Overarching neck

• Hips and thighs falling back

• Avoid Sciatica pain

• Avoid in case of Lumbago sacral issues and Osteoarthritis

• Avoid during Injury Surgery