Ushtrasan Yoga Asana:

The Sanskrit term Ustrasana is made up of two words, “ustra” and “asana” which mean “camel” and “pose” respectively. This camel posture is an intermediate level yoga posture that requires the yogi to bend backwards. It is understood to help open the heart chakra (or Anahata). Yogis who practice this posture on a regular basis have greater flexibility and acquire strength over time. This yoga technique has been found to improve digestion.

Ushtrasan Yoga Asana Steps:

• Kneel down on your yoga mat. Make sure that your knees are aligned with your shoulders and that the soles of your feet face the ceiling.
• Now, place your hands such that they are positioned on the sides of your rib cage. Your thumbs can rest at the back of your ribs while your fingers should be wrapped around the front and sides of your rib cage. Your elbows should point outwards.
• As you maintain this stance, use your hands to lift your rib cage up for support as you begin to open your chest and position it such that it faces the ceiling.
• Continue to open your chest towards the ceiling as you slowly begin to move your hands behind you one at a time such that they grasp your heels. In case you feel a strain, you can tuck in your toes. Else, the tops of your feet can lie flat on the floor.
• Move your hips forward such that they are positioned over your knees.
• Provided you are comfortable you can move your head backwards such that you open your throat. However, if this is not a comfortable stance, you can keep your chin tucked in.
• Release this position by bringing your chin towards your chest and moving your hands to your hips. Support your abdomen and your lower back by using your hands to slowly bring your body back to an upright kneeling position.