Important Instructions before you Start

• First of all empty your bowels and urinate.
• Take a shower if possible otherwise wash your face and clear your nostrils with water so they are clear to breath properly.
• Keep in mind don't practice Yoga unless you had spent four hours after having light lunch.
• Now you are ready for exercise. Put an blanket on the floor which should not be thicker than one inch.
• Start exercise and stop the posture where you think is your limit. Don't try to overdo which might result in muscle injury. The point of posture where you think is your limit that is your complete posture. So with the passage of time you will automatically go further until the complete posture. As the flexibility in your muscles and tendons (tissues which bind the bones and muscles) grows. So be patient which is the other name for Yoga I mean endurance.

Ustra-Asana(Camel shaped asana)

1. Sit in Vajar Asana which is very simple asana. While sitting bending your knees and touching the heels of with your buttocks. Your toe nails touching the floor and soles facing upwards. Sit in this asana for 30-40 seconds while your hands resting on the legs.

2. Now stand up whole your knees are still on the floor and your hands holding your waist for few seconds. Breath normally.

3. Exhale and slowly start bending backwards until you touch soles of your feet. But hold on it is not easy and don't think that you will do it very first day. Don't go further if you feel pain in the back. Stop there and take it as your complete posture where ever you can. Once you are able to hold you soles of your feet that is the complete posture. Stop there and try to bend yourself as much as you possibly can. Stay at your final position(whatever it is) for 40-60 seconds. Breath normally.

4. come back to vajar Asana and stay in it for 30-40 seconds to rest and breath normally. This is one complete Ustra-Asana. Repeat this asana three times and once you are quite good at it repeat 3-6 times at one go.

What Ustra-Asna Gives your body?

Benefits: This Asana Is thought to be very beneficial for heart and lungs. So most of the diseases related to lungs are cured with it. Smokers can be benefited with it, so it helps taking out the sputum(excretions from the lungs) which is really bad early morning.

Very good to loose fat around the waist line, especially the belly fat. Stomach becomes more powerfull and digests food very well. Also good for intestinal problems as a good flow of oxygenated blood rushes towards them. Spine becomes flexible which helps in sciatica problem. Muscles around groin, back, waist, and neck becomes stronger. BACK To "Lets Do It" Page

¦Vajar Asana ¦ ¦Sev Asana¦ ¦Cobra Asana¦ ¦Locust Asana¦ ¦Bow Asana¦ ¦Ustra Asana¦

|Supta Veer Asana| |SirsAsana|