Ustrasana
How to do Ustrasan
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Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.
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Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling.
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Keep your hand on thighs.
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Inhale and arch your back and place your palms on the heels of the feet.
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Keep your arms straight.
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Do not strain your neck keep it neutral. Let your neck be free.
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Stay in this final position for couple of breaths or as much longer as you can.
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Breathe out and slowly come to the normal position withdrawing your hands from the feet.
Benefits of Ustrasana :
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Improves flexibility of spine and strengthens it.
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Improves digestion
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beneficial for thyroid disorders.
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Cures back pain.
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Improves the strength of arms and shoulder muscles .
Precautions
People suffering from severe back and neck injury
high or low blood pressure
migraine or other severe headache should perform this asana or posture under the guidance of a yoga therapist or expert.