4. Ustrasana (Camel Pose)

Definition
Ustrasana is a kneeling backbend that opens the chest and throat, improving posture and emotional release.

Process

Kneel with thighs perpendicular to the floor. Place hands on heels, push hips forward, and arch the spine while lifting the chest upward. Breathe deeply.

Benefits

Improves posture

Increases lung capacity

Boosts confidence

Reduces fatigue

Real-Life Practical Example
Pattabhi Jois, founder of Ashtanga Yoga, used Ustrasana to counter rounded shoulders and restricted breathing caused by intense physical routines.

Precautions
Avoid if you have lower-back pain, neck strain, or dizziness.