The name is derived from Ushtra (उष्ट्रासनI) meaning camel and Asana (आसन) meaning a pose.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Improves the flexibility of the entire spine
- Stimulates the thyroid and thymus glands
- Tones up the internal organs of the stomach
- Improves digestion and removes constipation
- Boosts the functions of the liver and adrenal gland
- Helps in improvement in Asthma & thyroid
Ailments Tackled
- Helps in alleviating Asthma and other respiratory issues
- Stimulates the thyroid and thymus glands
Steps to perform the Asana: Ushtrasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Not lifting your pelvis upward
- Overarching neck
- Hips and thighs falling back
Contraindication / Cautions
- Avoid Sciatica pain
- Avoid in case of Lumbago sacral issues and Osteoarthritis
- Avoid during Injury Surgery
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