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ARDHA USTRASANA-Half Camel Posture


ARDHA USTRASANA

(The Half Camel Posture)

Ustra means camel. The final version of this asana resembles the hump of a camel.   In this version, only the first stage (half) of the asana can be practiced. 

Sthiti: Long sitting posture (Visramasana) 

Technique 

  • Sit in Visramasana.
  • Come to Dandasana.
  • Fold your legs and sit on your heels.
  • Keep the thighs close and big toes touching.
  • Place the hands on the knees.
  • The head and back should be straight.
  • This is Vajrasana.
  • Stand on your Knees.
  • Place The hands on the waist with fingers pointing downward.
  • Keep the elbows and shoulders parallel.
  • Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much as possible. As you exhale, relax.
  • Keep the thighs perpendicular to the ground.
  • Remain in the posture for 10-30 seconds with normal breathing. 
  • Return with inhalation; sit in Vajrasana.
  • Relax in Visramasana.

Benefits

  • It helps to strengthen back and neck muscles.
  • Relieves constipation and back pain.
  • Increases blood circulation to the head and  cardiac region.
  • Very useful practics for cardiac patient, but needs to practice with cautions.

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