Ushtrasana

Ustra means camel, so Ushtrasana is the camel pose. It is an intermediate back-bending posture, said to open the Anahata (heart) chakra, and it adds flexibility and strength to the body while improving digestion. It is performed from a kneeling position, and for obesity it is prescribed because the strong opening of the front of the body stimulates the abdominal organs and the endocrine glands and improves posture.

Procedure

1. Sit in Vajrasana.
2. Stand on the knees and raise the arms beside the body to shoulder level.
3. Keep the knees and feet together, or separated a little if needed.
4. While exhaling, twist to the right and place the right palm on the right heel.
5. Bending back a little more, place the left palm on the left heel.
6. In the final position, push the abdomen and hips forward, keep the thighs vertical to the floor, and bend the head and spine backward according to flexibility.
7. Try to relax the whole body, especially the back muscles, in the final position.
8. The body's weight should be supported evenly by the legs and arms, with the arms anchoring the shoulders to maintain the arch.
9. Exhale and bring the abdomen and thighs back from the vertical position.
10. Return to standing by inhaling and slowly raising first the left hand, then the right, back to shoulder level.
11. Exhale, lower the arms and come back to Vajrasana.

Breathing awareness: inhale and exhale slowly while taking the position; with every inhalation raise the chest and draw the spine in, relaxing on the exhalation; inhale as you release the neck first and bring the body back, then exhale completely.

Benefits

For obesity, Ushtrasana improves digestion, posture and glandular function:

• Promotes stretching of the anterior (front) muscles and contraction of the posterior (back) muscles.
• Has a favourable influence on the ovaries, the thyroid and other endocrine glands. …