The Sanskrit term "ushtra" translates to camel, depicting the majestic posture resembling this noble animal.
Position of Readiness:
- Seated Preparation:
- Fold both legs at the knees, keeping them about six inches apart.
- Sit on the curve of the soles and toes, with heels pointed upward under the hips.
- Ensure the body forms a straight line from head to spine, looking forward.
- Place palms on the sides of the knees and maintain normal breathing.
Steps to Practice Ushtrasana:
- Kneeling Position:
- Kneel down with your knees hip-width apart, toes pointed backward.
- Reach backward and grasp the left ankle with the left hand and the right ankle with the right hand.
- Inhale and Extend:
- Inhale deeply through the nostrils and lift the chest and abdomen upward.
- Straighten the thighs and waist while gently arching the head and neck backward.
- Push the waist area slightly forward, maintaining a gentle stretch.
- Hold this position while breathing normally for 6 to 8 seconds.
- Exhale and Return:
- Exhale slowly and return to the kneeling position.
- Release the left hand first and straighten the left side of the body slightly.
- Then release the right hand, bringing the body back to an upright kneeling posture.
Daily Practice Recommendations:
- Start with a maximum of four repetitions daily, beginning with two rounds.
Benefits of Ushtrasana:
- Respiratory Benefits:
- Improves respiratory function, activating facial tissues, nasal passages, pharynx, lungs, and respiratory organs.
- Beneficial for individuals with asthma and related respiratory issues.
- Corrective Effects:
- Corrects neck, shoulder, and spine disorders.
- Alleviates throat problems, tonsillitis, voice defects, and chronic headaches.
- Aids in addressing various vision defects and strengthens sensory organs.
Ushtrasana embodies strength and grace, offering a range of physical and therapeutic benefits when practiced mindfully.
Seek guidance from a qualified yoga instructor before attempting advanced yoga poses, especially if you have any pre-existing health conditions or concerns.