According to the yoga experts and local legends, after performing this asana, the actual pulse rate will often have considerably increased, while the breathing should be slow and deep. At the outset by separating the knees slightly much wider, a deeper stretch can be achieved in a successful manner. On the other hand, the "full expression" of camel largely varies between practitioners widely, with most of them finding it really difficult actually to progress much beyond a backward lean slightly. In certain cases, at its deepest posture, the head can be just between the knees.
Follow the following steps in order to successfully complete the asana -
Initially kneel on the yoga mat plus place you're both hands on the hips to start Ustrasana.
With the shoulders, your knees must be in line.
The sole of your feet must be directly facing the ceiling.
As you deeply inhale, slow and steadily draw in your tail-bone just towards the pubis as if directly being perfectly pulled from the navel.
Then arch your back plus slide your palms just over your feet simultaneously till the arms are perfectly straight.
Do not flex or strain your neck but just keep it in a position of neutral.
Do stay in this particular posture or asana for a couple of breaths.
Slowly come back to the initial pose with breathing
Then withdraw your both hands plus immediately bring them back to your hips as you properly straighten up.
The chief anatomical focus of this asana particularly are the hips/thighs, core, mid-back, shoulders and hips. It largely helps to eliminate all the health problems and ailments related things by making it much stronger and more flexible.
The therapeutically related applications to this asana are considered for respiratory ailments, anxiety, fatigue, mild backache and menstrual discomfort.
There are many benefits of Ustrasana. Few of them are as follows -
It assists in stretching the entire front portion of the body, especially the thighs, ankles and groins.
It also helps in stretching chest, abdomen and throat
It stretches the deep hip flexors.
It improves in strengthening back muscles.
It also strengthens the shoulders and back.
Assists to overcome menstrual discomfort
It also improves the posture of the whole body.
It rightly stimulates the organs of the neck and abdomen.
Improves digestion with immediate affect.
Improves flexibility of the spine for active routine works in personal and professional life.
Relieves the whole body of lower back ache
It helps to deal with problems like acidity reduces and heartburn.
Ustrasana is a meditative and relaxing posture with several benefits.
It helps in maintaining proper breathing activity to a great extent.
You should practice Ustrasana only after personally consulting your general physician or personal doctor if you have just recovered from and neck injury and lower back, especially hernia and other serious ailments. All those patients who have High or low blood pressure must avoid this posture. On the other hand, pregnant ladies should never indulge in this particular asana. Those who are suffering from injury or stiffness of the knees, Insomnia, Migraine and Internal organ surgery should largely skip this asana.
For all the just beginners, keep your hands not on the heels but on the back of the pelvis plus slow and steadily opening the chest region by arching the upper back slightly with a lot of perfection. Do maintain the light pelvic just tilt in order to assist your back as you gently draw your shoulders in a successful manner against your back ribs. In order to ease your way into this particular pose, you may place a blanket or cushion below your knees. It is one of the simple and easy to perform and practice asana.
Each and every person can bring special verifications in this particular asana to make it simple for them. They can vary the height of this asana or posture as per their level of comfort.
In case, if your ankles o knees have any form of discomfort manly due to the ground then kneel on a blanket that is folded. Take the help of an experienced yoga instructor or teacher while performing this particular asana with a lot of perfection.
In this particular pose, a partner can also assist you perfectly work with your head and neck. As you perform Camel posture or Ustrasana, your partner must stand just behind you. A partner can bring your head into a position f neutral. Do have your partner in supporting the back of your head with just one hand, plus press his other hand between the shoulder blades on your upper back. He must also pull the direct base of your skull just away from the back of your neck plus push your shoulder blades in the opposite direction side that is just down the back.
The preparatory poses of Ustrasana are Bhujangasana, Salabhasana, Dhanurasana, Setu Bandha, Urdhva Mukha Svanasana, Supta Virasana and Virasana.
Ustrasana can be rightly followed up with Setu Bandhasana, Dandasana, Virasana, Dhanurasana, Urdhva Dhanurasana, Sarvangasana and Sirsasana.
You can actually increase the difficult challenge of this asana by performing the pose with your calves, thighs and inner feet touching.