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‘ustra’ means ‘camel’ and ‘asana’, means ‘posture’
In this pose the movement of the body with perfect alignment is essential. As the back is arched to the maximum, the connection of the breath with the movement of the back should happen very consciously. Learn to develop a sense of even extension; do not hold the muscles hard.
Works like magic on the entire spine, giving it the tightness required through the stretch.
Stretches the shoulders and gives them shape and makes them strong.
Opens the chest and tones the muscles around it thus improving the respiration.
Strengthens the thighs and the knees.
Improves flexibility around the spine and hips.
Opens up the hips, thus making them strong to give support to the spine.
Expands the abdominal region, improves digestion and elimination.
Throat Chakra
(Vishuddha Chakra)
Self-Expressive Identity, Communication, And Integrity.
Heart Chakra
(Anahata Chakra)
Social Identity, Love, and Relationship.
1. Kneel with the thighs perpendicular, keep the knees hip distance apart, with feet also hip distance apart. Place your hands just below your hip behind you with elbows pointing backwards. Take the shoulders behind you while holding your hips. Contract the buttocks and stretch the hips and the trunk up.
2. Move the top of the thighs and the hips forward. Exhale and arch back (sacrum and lumbar forward, curve the thoracic spine, and take the shoulder blades in, keeping the shoulders back). Extend the neck without straining it.
3. With a deep inhalation, take both palms and place them on the heels-soles behind you (fingers tips pointing to the toes). Here raise the heart and chest upwards bringing the spine inwards and release the head and neck backwards feeling the stretch at the neck, look back. Turn the arms outward in their sockets and lock the elbows.
4. Stay here for 5-10 breaths.
5. To release, use the buttock muscles to lift the pelvis as you bring back your hands at your hips then move in the child’s pose.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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