Ustrasana (Camel Pose): Step by Step & Benefits

In Sanskrit language word “Ustra” stands for Camel hence this asana is also known as “Camel Pose”. Here we showcase some Ustrasana steps for how to do Ustrasana in well-calculated approach to obtain useful Ustrasana benefits. This asana helps to stretch out muscles around neck, chest and abdomen region and offers massage to organs and chakras around the abdomen area.

Following are the approved Ustrasana steps for practicing Ustrasana step by step for achieving its advantageous benefits.

Step 1: -

First of all sit on the knees with heels pressed down in normal Vajrasana posture against the buttocks and calves of legs flat on the ground.

Step 2: -

Now reach backward and grab the right ankle by right hand and left ankle by left hand.

Step 3: -

After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.

Step 4: -

Retain this posture for the time duration of inhaling breathe or by breathing.

Step 5: -

At last exhale to get back to initial kneeling Vajrasana posture.

Time Duration of Ustrasana

It is suggested that one should retain this posture for the time duration on inhaling or if one choose to breathe while retaining Ustrasana posture then one should retain it for 30-60 seconds.

Advantages of Ustrasana

1)   Ustrasana benefits to stretch out muscles around neck, chest and abdomen region.

2)   It toughens up back muscles, gluteal muscles and triceps of the arms.

3)   In advance it also offers massage to organs and chakras around the abdomen area.

Precautions of Ustrasana

1)   People suffering from back & neck injury, stiffness in knees and internal organ surgery should avoid practice of this asana.

2)   Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose.

3)   Women in their pregnancy period should not practice this asana.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/ustrasana-camel-pose.html

Simhasana (Lion Pose): Step by Step & Benefits

In Sanskrit language word “Simha” stands for Lion and also the seated pose of this asana is resembles to majestic and seated pose king of forest, “Lion” that is why it is also renowned as “Singhasana” or “Lion Pose”. This unique asana is established and practiced by the yogis since ancient times. Here we showcase steps for how to do Simhasana and straightforward techniques for gaining its encouraging benefits. According to old tradition, this asana helps to removes each & every ailments and offers three chief Bandhas known as Mula, Jalandhara & Uddiyana.

Following are the steps for how to do Simhasana with appropriate handiness helps for obtaining useful Simhasana benefits.

Step 1: -

First of all kneel down on the floor and place the knees apart about the width of shoulders.

Step 2: -

Then sit back on the heels such that calves are placed flat on the ground.

Step 3: -

Now try to spread knees little bit further as much as it feels comfort.

Step 4: -

Now straighten and lengthen up the back and shoulder muscles and sit straight.

Step 5: -

Place both hands loosely over the knees and avoid rounding of shoulders.

Step 6: -

Now inhale and tilt the body slightly forward by keeping the spine straight and placing the hands on the ground.

Step 7: -

Then stretch the mouth and try to bring tongue out as much as possible.

Step 8: -

Lengthen the tongue and gaze on the nose tip and also tighten and straighten up the fingers out from their resting place on the knees.

Step 9: -

Retain this posture for one complete breathe and after relaxing for some time tilt back and allow the fingers to drop back to the knees and provide relaxation to mouth and tongue by closing them.

Step 10: -

Repeat the same process for 3-4 times by dividing them in various sessions.

Time Duration of Simhasana

As there is no specific time duration for practicing Lion pose so it is suggested that one should practice asana as long as one feels it comfort and ease but don’t try to overdo it.

Advantages of Simhasana

1)   Simhasana benefits to alleviate tension from the chest and face.

2)   It assists to keep platysma firm with increase in age.

3)   It also helps to make thyroid gland active.

4)   Simhasana steps helps to keep away major ailments and offers three major Bandhas known as Mula, Jalandhara and Uddiyana.

5)   Simhasana benefits to exercise neck muscles and for advancing blood circulation in the body.

Precautions of Simhasana

1)   While practicing Simhasana one should keep one’s hands straight on respective knees by keeping the chest erect.

2)   When one is bringing tongue out one should exhale from the mouth by making some sound.

3)   After completing entire process retain the posture for some time interval and again practice by bringing tongue out.

4)   People suffering from knee injury should avoid practice of Lion Pose or if necessary practice it by sitting on chair.

Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.

Reference: http://www.remediespoint.com/yoga-poses/simhasana-lion-pose.html