Yoga Practice Name
Ushtrasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit in vajrasana. Stand on the knees with the arms at the sides.
- The knees and feet should be together but may be separated if this is more comfortable.
- Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand.
- Do not strain. Push the abdomen forward, trying to keep the thighs vertical, and bend the head and spine backward as far as possible.
- Try to relax the whole body, especially the back muscles, into the stretch.
- The weight of the body should be evenly supported by the legs and arms.
- The arms should anchor the shoulders to maintain the arch of the back.
- Remain in the final position for as long as is comfortable.
- Return to the starting position by slowly releasing the hands from the heels one at a time and relax.
Practice Keynotes
- Don't expand the legs too apart.
- Don't tension at your muscles.
Cautions and Limitations
- Don't try to deep breath, because the lungs are already stretched.
- You can keep your hands at the buttock if you cannot reach to your ankles.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do it if you have any injury or back pain.
- Don't take the weight on your ankles if there is a pain.
Complimentary Practice
Shashankasana
General Benefits
- Stretches the spine, shoulder, and neck
- Improves the respiratory system
Benefits for Disease
Depression
Body and Organ Affected
Head, Neck, Mouth, Shoulder, Elbow, Arm, Chest, Forearm, Wrist, Back, Toes, Ankle, Waist, Abdomen, Buttock, Hip, Leg, Thigh, Knee, Foot, Hand
