Ushtrasana (Camel Pose)

Faith and sense of duty are necessary to maintain enthusiasm; Effort and achievement then grow in an easy way.

Method:

1. Sit in kneeling position, support body on toes and knees. Take arms behind body.

2. Keep palms on ground in front of toes, point fingers outwards, thumb towards toes.

3. While inhaling 3 seconds, lift the pelvis. Arch the body, head thrown backwards.

4. While retaining breath 6 seconds, maintain this position, with arms straight.

5. While exhaling 3 seconds, come back to the starting position. (Do 2 rounds only).

Benefits:

Exercises the spine, trunk, neck and thighs; strengthens the urogenital muscles and abdominal wall; improves the ovaries, thyroid and endocrine glands; prevents flabbiness; relieves vertebral pressure upon the spinal cord caused by improper posture habits.

Limitations:

Hypertension; cardiac problems; severe arthritis; spinal disorders; abdominal injuries; piles; varicose veins; vertigo; hernia. (Take guidance for disorders of: knee, ankle, other joints, high myopia, retina, other eye diseases, and nasal / facial / head region).

Note: Practice difficult postures (like Ushtrasana) only if health is robust. Option: Do Yogendra Rhythm of lesser seconds - [2 inhale: 4 retain: 2 exhale].