Nirmal Yoga Pose Finder

Ushtrasan/Camel Pose

Expands the lungs to their maximum capacity and develops the ribcage

Benefits:

* Gain flexibility in the spine
* Expands the lungs to their maximum
capacity and develops the ribcage
* Good for people with excess or less
bleeding during their monthly cycle

Precautions:

* Refrain, if you have a stiff back
* Do not practice during monthly cycle
* People suffering from gases and pain in hip should not practice this posture

Step by Step:
1.	Sit in Vajrasan.
2.	Keep the knees shoulder-width apart and big toes should be about 8 inches apart.
3.	Sit in between the heels comfortably.
4.	Grasp the heels with each corresponding hand. Press the heels with your palms and inhale and exhale a few times.
5.	Inhale, raise your buttocks off your heels and come up on you knees and toes. Do not let go of the heels when coming up.
6.	Pull the shoulders back and push the hip forward. Normal breathing.
7.	Raise the chest and bring the head back as far as possible.
8.	Keep the arms straight. Arch your back.
9.	Hold this position for at 1-2 minutes.
10.	Exhale, come back to the original position.

Counter pose for Ushtrasan is Sasankasan/Rabbit pose. If you have practiced this posture for more than a few minutes, practice Sasankasan/Rabbit pose afterwards.