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84. Ushtrasana
Camel Pose
It is a very deep backward bend performed in a kneeling position. Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar.After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.
Procedure:
1. Sit on the mat in Vajrasana (Diamond Pose)
2.Lift your buttocks up and kneel with your knees hip width apart keeping the thighs vertical. Throughout the pose try to keep the thighs perpendicular to the floor.
3. Rest your hands on the buttocks, fingers pointing down. Inhale and lift your chest up by rolling the shoulders back so the shoulder blades are close to each other. Tilt the head back.
4. Slide one hand down and try to reach the corresponding heel. Then slide the other hand also, now holding both the heels.
5. In the final position, make an effort again to push the buttocks forward so the thighs remain vertical.
6.Stay in the final pose for 5 to 6 breaths or as long as comfortable. Relax for a few breaths.
7.Repeat the pose two more times.
Benefits:
1. Camel pose applies a good stretch to the whole chest and the abdomen while at the same time giving a massage to the internal organs. As a result, it is useful in removing many of the abdominal ailments associated with the kidneys, pancreas, liver and the intestines. Digestion is improved.
2. It expands the ribcage and the associated muscles get more flexible. As a result, deeper breathing becomes easier.
3. The spine gets a great back bend, loosening up the vertebras and stimulating the spinal nerves.
4.The shoulders are pulled backwards while the chest is pushed forward which helps in correcting rounded shoulders and stooping back. Overall posture is improved.
5.It expands the chest and the ribcage, improves lung capacity and removes ailments of the respiratory system.
6. As the head is tilted back, due to gravity, more blood is made available to the brain area. This helps in improving memory and concentration. The pose also helps with insomnia, depression and headaches.
7. The front of the neck is fully stretched, applying a good massage to the nerves and organs in this region. In particular, the important thyroid gland is regulated.
8.People suffering from backache, neck ache, or general stiffness in the spine will gain relief through regular practice of this asana.
Precautions:
Avoid this pose if you have a chronic or severe back or neck problem.As mentioned earlier, this asana should be practiced after the body has been warmed up with simpler back bends like the cobra, locust, bridge, shoulder stand etc. These poses will prepare the spine for the latively more intense back stretch of the camel pose.Low or high blood pressure Migraine Stomach
Position:
the commonly practiced backward-bending poses. It is an intermediate level back bending pose and stretches both the front and back sides of the body.


Jathara Parivarthanasana
Shirsha Padasana
Janu Shirshasana
Parirutha Janu Shrishasana
Gaudasana
Akarna Dhanurasana
Padmasana
Mayurasana I
Upavista Konasana
Urdhwamukha Tittibhasana
Vrischikasana I
Matsyasana
Makarasana
Ghandaberundasana
Chakorasana
Shalabhasana I
Uttitha Hastha Padangustasana
Paryankasana
Eka Pada Koundinyasana
Pincha Mayurasana

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