4Ustrasana (Camel Pose)

Ustransana is the sanskrit word for Camel, the arch of the body that represents the hump of a camel back.
Description:
Ustransana is a very deep backward bend preformed from the kneeling position, the openness that occurs in the hips and shoulders is a good precursor to more demanding backbends.
Verbal cues:
1.Sit between the heels and toes in Vajrasana. Then raise your body upto the knees, laying the weight on the knees kept slightly apart.
2.Now raise your hands over the head and, inhaling, slowly bend backwards.
3.Hold the right heel and then the left with the respective hand.While exhaling, arch the spine and the neck fully.
4.Push the pelvis forward. Retain the posture for some time and then return to the starting position.
Benefits:
•         Stretches the entire front of the body, the ankles, groin, and thighs.
•         Strengthen the back and shoulder muscles
•         Stretches the abdomen, chest and throat
•         Stimulates the organs of the abdomen and neck
•         Improves Posture
•         Therapeutic Applications for Mild Backache, respiratory ailments, fatigue, anxiety, and menstrual discomfort
cautions:        
•         People with high or low blood pressure should not attempt this
•         If you have symptoms such as insomnia, serious lower back and neck injuries, you should not attempt this position.