USTRASANA
📌 Ustrasana kya hai?
Ustrasana ek Sanskrit word hai jahan:
“Ustra” ka matlab hota hai Camel
“Asana” ka matlab Pose
Is pose mein body ka shape camel ke jaise dikhta hai, jahan chest poori tarah open hota hai aur spine ek deep backbend mein hoti hai.
Yeh asana Hatha Yoga aur Ashtanga Yoga ka ek important hissa hai.
🧍♂️ Ustrasana kaise karein – Step by Step Guide
Step 1:
Sabse pehle yoga mat par Vajrasana position mein ghutnon ke bal baith jaaiye. Ghutne hip-width apart hone chahiye.
Step 2:
Dheere-dheere apne knees par khade ho jaaiye, spine straight rakhein aur hands ko hips par place karein.
Step 3:
Ab gehri saans lein (deep inhale) aur chest ko aage aur upar ki taraf open karein.
Step 4:
Exhale karte hue dheere-dheere peeche ki taraf bend karein.
Right hand ko right heel par aur left hand ko left heel par rakhein.
Step 5:
Head ko peeche relaxed position mein le jaaiye (strain nahi dena).
Chest open rakhein aur thighs ko floor ke perpendicular rakhein.
Step 6:
Is position mein 20–30 seconds tak saans normal rakhein.
Step 7:
Wapas aane ke liye hands ko hips par laaiye, spine ko support dijiye aur dheere seedha ho jaaiye.
✅ Beginners ke liye Easy Modification
Agar aap beginner ho:
Heels tak haath na jaa paaye toh lower back par hands rakh kar halka sa backbend karein
Ek yoga block heels ke paas rakh kar bhi haath support le sakte hain
Wall support bhi use ki ja sakti hai
Consistency rakhiye, flexibility apne-aap improve hogi 💪
🌟 Ustrasana ke Amazing Benefits
🫁 1. Chest & Lungs Open karta hai
Yeh pose lungs ki capacity badhata hai aur deep breathing ko improve karta hai.
🧠 2. Stress aur Anxiety kam karta hai
Chest opening aur deep breathing se nervous system calm hota hai.
🧍 3. Posture Improve karta hai
Aaj ke time mein slouching aur mobile posture common hai – Ustrasana isey correct karta hai.
❤️ 4. Heart Chakra Activate karta hai
Is asana ko heart-opening pose bhi kaha jata hai, jo confidence aur emotions ko balance karta hai.
💆♀️ 5. Thyroid aur Hormonal Balance
Neck stretch hone ki wajah se thyroid gland activate hota hai.
🤍 6. Back Pain aur Spine Health
Regular practice se spine flexible hoti hai aur stiffness kam hoti hai.
⚠️ Ustrasana ke Precautions (Bahut Zaroori)
Is pose ko avoid ya doctor se consult karein agar:
Aapko severe back pain ya slip disc ho
Neck injury ho
High or low blood pressure ho
Migraine ya dizziness problem ho
💡 Hamesha warm-up ke baad hi Ustrasana karein.
⏰ Best Time to Practice
Subah khaali pet (Best option)
Ya shaam ko 4–5 ghante ke gap ke baad
Is pose ko Bhujangasana ya Setu Bandhasana ke baad karein
🧘 Breathing Tips
Back bend jaate waqt Inhale
Pose hold karte waqt normal deep breathing
Wapas aate waqt Exhale
Breath control se pose aur bhi effective ho jata hai 🌿
🎯 Daily Practice Tips
Sirf 2–3 rounds se shuru karein
Overstretch na karein
Patience rakhein – flexibility time leti hai
