USHTRASANA

Description

USHTRASANA Asana group: backbends Translation of the name from Sanskrit: • ushtra — camel. 1. Setup Starting position: kneel. The feet are stretched back, the knees shoulder-width apart. With an inhale push the pelvis forward, the chest up, pull the belly in, the thighs perpendicular to the mat (or the pelvis goes forward), lower the palms onto the heels. Look forward or at the ceiling, without breaking the neck. The shoulder blades point down to the pelvis, the shoulders away from the ears. Breathe evenly. Hold for several breaths, then return the pelvis up and come out of the pose. 2. Simplified and advanced variations Simplified variations: • hands on the lower back; • hold a block between the thighs. Advanced variations: • from the pose take the hands to the shins / feet, deepening the deflection; • raise the arms up behind the head. 3. Injury prevention Do not throw the head back sharply — stretch the neck first. Engage the stomach and the glutes, protecting the lower back. Push the pelvis forward, do not let it hang. The knees stay hip-width apart.