Ushtrasana
The Camel Pose

Instructions.

• Sit in Vajrasana with the feet and knees slightly apart.

• Stand on your knees and stretch the arms to the sides.

• Lean backwards and place the hands on the heels.

• Stretch the neck backwards and let the body weight rest on the arms.

• Arch as far back as possible.

• Return to the kneeling position, then back to Vajrasana.

 Breath.

• Inhale while assuming the kneeling position.

• Exhale while bending backward and while returning to Vajrasana.

 Duration.

• Practise a maximum of 10 times as a dynamic exercise.

• Hold up to 3 minutes as a static posture.

 Concentration.

• Spiritual: On vishuddhi chakra or anahata chakra.

• Physical: On the abdomen, thyroid gland, or spine.

 Benefits.

This asana is beneficial for the digestive, excretory, and reproductive systems. It stretches the stomach and intestines, eliminating constipation. It is useful for removing backache, lumbago, and rounded back.