Ushtra-asana
 

                                                                                                                               

The Camel Pose (ushtra-asana) Instruction:

		Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
		Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
		Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
		Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
		Exhale and return to the kneeling position.

Comments:

This is an excellent posture to practice early in your asana routine. Although fairly simple to perform, it helps give flexibility to the spine, strength to the chest and arms and stimulates the lungs and heart. It also improves gastrointestinal disorders such as gas and constipation through abdominal stimulation.

Benefits:

Compresses spine, relieving back problems ,Opens rib cage, lungs and digestive system ,Stimulates nervous system ,Great for lungs and many bronchial problems ,Strengthens back and shoulder muscles, Improves flexion of neck ,Stretches throat ,Flushes fresh blood through kidneys ,Helps eliminate toxins

Durations/Repetitions:

If you choose to breath while holding the ustra-asana hold it for between thirty seconds to one minute. Repeat the posture three times.