Ustrasana
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Ustrasana ("camel pose") is a hatha yoga posture, found in similar form in most of the styles of yoga. It is a very deep backward bend performed in a kneeling position. As a stretch it opens the whole of the front of the body, including the hip flexors and pectoral muscles. Traditionally it is seen as opening the "heart centre". Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar. Practicing Ustrasana can make many beginners new to yoga feel distinctly ill, with lightheadedness or nausea being quite common after-effects. However, this does usually improve with practice. The posture improves core strength, spinal, hip and shoulder flexibility and stamina, and is one of the 26 postures included in the Bikram Yoga sequence.
Because of the intensity of this posture, it is traditionally followed by a short period of relaxation in Savasana. After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.
A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest, in very experienced and flexible yogis, the head can be between the knees.
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