International Yoga Day: PM Modi Recommends This Asana For Upper Body Strength

As we inch closer to International Yoga Day, celebrated on June 21, Prime Minister Narendra Modi, known to be a global propagator of Yoga, tweets about the asana believed to be beneficial for your upper body strength.

"Ustrasana strengthens the muscles of the back and neck. It also improves blood circulation and improves eyesight," PM Modi tweeted.

The camel pose is also known to improve your eyesight, and provide relief to people battling hypertension, heart disease, hernia, vertigo, and arthritis.

How to practice Ustraasana?

Preparation: Begin by kneeling on the yoga mat with your knees hip-width apart and your thighs perpendicular to the floor. Place your hands on your hips, with your fingers pointing downwards.

Positioning: Ensure your shins and the tops of your feet are firmly pressed into the mat. Keep your inner thighs rotated slightly inward to maintain proper alignment.

Engage core and hips: Draw your lower belly in towards your spine to engage your core. Press your hips forward slightly, but avoid letting them splay outwards.

Lifting the chest: As you inhale, lift your chest towards the ceiling, lengthening your spine. Imagine a string pulling your sternum upwards.

Reaching back: On your next exhale, reach your hands back one at a time to grasp your heels. If this is too challenging, you can tuck your toes to elevate your heels and make them more accessible.

Deepen the stretch: With your hands on your heels, press your hips forward and lift your chest higher. Drop your head back gently, but avoid straining your neck. Focus on opening the chest rather than compressing the lower back.

Hold pose: Hold Ustrasana for 20-30 seconds, breathing deeply and steadily. Ensure your weight is evenly distributed between your knees and feet to avoid pressure on the lower back.

Releasing pose: To exit, bring your hands back to your hips, leading with the chest as you rise. Sit back on your heels and rest in Child's Pose (Balasana) to counter the backbend.

What's the theme for International Yoga Day 2024?

This year marks the 10th International Day of Yoga with the theme 'Yoga for Self and Society'. Yoga, a transformative practice which originated from India "represents the harmony of mind and body, the balance between thought and action, and the unity of restraint and fulfillment," according to United Nations.

"It integrates the body, mind, spirit, and soul, offering a holistic approach to health and well-being that brings peace to our hectic lives. Its power to transform is what we celebrate on this special day," the international organisation mentioned.