My Day 11 Yoga

Ushtra Asana:
Ushtra asana (also known as Camel pose) 
Note:
Those with back problems should avoid this asana.
Preparation:
 Sit on the floor and fold your legs at the knees. Knees to be spaced 6 inches apart. Now stand on your knees keeping your ankles and toes on the floor. Ankles to be spaced 6 inches apart. 

       
                                                                        
 Method:

•  Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor

• Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

• Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.

• Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.

• Exhale and return to the kneeling position.

Duration:
Hold the posture for the duration of the inhaled breath. If you choose to breath while holding the ushtra-asana, hold it for between thirty seconds to one minute. Repeat the posture three times. 

Benefits:

• Cures the diseases of lungs, chest and heart.

• Reduces fat on the stomach and makes the spine flexible.

• Helps digestion and strengthens the knees, thighs, arms, waist, back and neck.

• Cures many disorders of neck, shoulders and spine.

                            One of the most enjoyable things you can do for your body and health is to have a full-body oil massage in the morning before your bath or shower. An oil massage has a soothing effect on the nervous system, strengthens the circulation, and helps to remove toxins from the body. The use of oil massage brings about a soft, flexible, strong and attractive body. It is extremely beneficial for the skin and should therefore be done regularly.