Ustra means camel. Final position of the posture looks like a camel.
Sit erect with legs stretched, heels together, palms pressing on the floor y the side buttocks.
• Fold the right leg at the knee and place the heel under the right buttock.
• Fold the left leg at the knee and place the heel under the left buttock. (Vajrasana)
• Stand on the knees making the trunk vertical
• Recline the body backwards and keep the palms on the soles.
• Slowly release the palms and return to 3rd position.
• Slowly sit on the heels.
• Unfold the left leg and keep it straight.
• Unfold the right leg and keep it to the side of left leg.
BENEFITS
• Flexibility of spine and blood flow to brain increases and tones up abdominal viscera and stretches ribs by this Asana (posture).
• Good for backaches, breathing problems, Arthritis, Lumbago, Sciatica, Flatulence and Gastric troubles.
CAUTION
Heart patients should do carefully and Hernia patients should avoid.
SUBTLE POINTS
Mode of bending: keep the keens together.
Mode of breathing: Breathe in whenever you bend backwards and inhale while coming up. Normal breathing in the final position.
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