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Ustraasana – Camel Pose
Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and fingers pointing toward the toes. Turn your arms look so the folds of the elbows forward, without squeezing the shoulder blades. You can keep your neck in a relatively neutral position, not flexed or extended, or drop your head back. But be careful not to create tension in the neck and throat tighten.
Stay in this position for 30 seconds to a minute. To exit, put his hands on the front of the pelvis, hip points. Inhale and lift the head and torso up, pushing the hip points down at the floor. If your head is back, lead with your chest to get, not the outgoing chin up. You can use a pad / mat / mattress / blanket under the knees and shins.
Beginners often not be able to touch their hands to their feet back effortlessly or neck. First, try to turn its toes and high heels. If this fails, the next step is to rest each hand on a block. Position of the blocks outside of each heel, and they are at their highest point (usually about 9 inches). If you're still having difficulties, get a chair. Kneeling posture with his back to the chair with legs and feet below the seat and the front edge of the seat touching your buttocks. Then lean back and raises her hands to the sides of the seat or on top of his front legs.
Benefits:
This is a good exercise for the ankles, thighs and groin, abdomen, chest and throat.
Strengthens back muscles and improves posture. Helps tone the back, calf, neck and abdomen muscles. Stimulates the organs of the abdomen and neck.
Contraindications:
-High or low blood pressure
Migraine
-Insomnia
-Serious low back or neck injury.
Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and site. To avoid problems when making asanas, it is recommended that you consult a doctor and a yoga instructor. Responsibility lies solely with the reader and not with the site or the writer.
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Yoga Poses w/ Sonja 9, Chair Pose, Utkatasana, Yoga for Beginners Asana