Ushtrāsan in a slightly different manner-The Camel Pose

This āsan is not the traditional ushtrāsan, but with a little difference.

Traditionally ushtrāsan is done like in the fig. here -->
The following is a variation of the traditional ushtrāsan

What This Does For You
Promotes elasticity in the spine and helps relieve tension in the spine.
Develops chest and bust. Mobilizes abdominal fat

How To Do The Technique
This technique is done in many different ways. The variation comes in where you place your palms. Here the palms are on the floor. You may also place them on your heels.

1. Sit on your heels with your knees together. The upper part of the feet are resting on the floor. Place your palms on each side of your body fingers facing backwards.
2. Slowly “walk” backwards with your hands to a maximum that is comfortable for you. Stop right there and throw your head backwards and push your abdomen upwards to form and arch as big as possible without any strain. Do not lift yourself off from the heels.
3. Breathing normally hold on to this extreme position till the advised number of seconds.
4. Relax for a few seconds and repeat as advised.
5. To come out of the position slowly drop your abdomen, raise your head and “walk” forward till you can comfortably raise your trunk from your heels.

Repeat this position with toes resting on the floor. In this position you are elevated a little more than earlier giving the spine a better stretch by
Time To Hold The Extreme Position

– begin with 10 seconds for both foot & toe positions, add seconds every week to reach 15 seconds in all.
Number Of Times
– 2 times on feet, 1 time on toes

Time Of The Day
- AM and/ Or PM

Important Things To Remember

1. Remain seated on toes all the time during practicing the asana.
2. Do not forget to drop the head backward, this helps in extra blood flow to the head.
3. Keep palms parallel to your sides and pointing backwards.
4. Do not come back from the position with a jerk, come back slowly

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