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Difference between revisions of "Ustrasana"
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[[File:Ustrasana.png|thumb|right|''Ustrasana'']] | [[File:Ustrasana.png|thumb|right|''Ustrasana'']] | ||
| − | '''Ustrasana''' ( | + | '''Ustrasana''' is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion. |
| − | == | + | ==Technique== |
| + | # Kneel on the yoga mat and place your hands on the hips. | ||
| + | # Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling. | ||
| + | # As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel. | ||
| + | # Simultaneously, arch your back and slide your palms over your feet till the arms are straight. | ||
| + | # Do not strain or flex your neck but keep it in a neutral position. | ||
| + | # Stay in this posture for a couple of breaths. | ||
| + | # Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.<ref name="Technique"/> | ||
| − | + | ==Technique in pictures/animation== | |
| − | |||
| − | + | ==Effects== | |
| + | * Reduces fat on thighs | ||
| + | * Opens up the hips, stretching deep hip flexors | ||
| + | * Stretches and strengthens the shoulders and back | ||
| + | * Expands the abdominal region, improving digestion and elimination | ||
| + | * Improves posture | ||
| + | * Opens the chest, improving respiration | ||
| + | * Loosens up the vertebrae | ||
| + | * Relieves lower back pain | ||
| + | * Helps to heal and balance the chakras | ||
| + | * Strengthens thighs and arms<ref name="Effects"/> | ||
| − | + | ==Related Asanas== | |
| + | * [Bhujangasana]] | ||
| + | * [[Salabhasana]] | ||
| + | * [[Supta Virasana]] | ||
| − | + | ==Special requisites== | |
| + | * This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently. | ||
| + | * Women should avoid this asana during pregnancy. | ||
| + | |||
| + | ==Initial practice notes== | ||
| + | When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can turn your toes, and elevate your heels. If you still can’t reach for your legs, use a wooden block and place both your hands on them.<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
| + | |||
| + | <references> | ||
| + | <ref name="Technique">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#HowToDoThisAsana "Methodology"]</ref> | ||
| + | |||
| + | <ref name="Initial practice notes">[http://www.stylecraze.com/articles/ananda-balasana-benefits/#BeginnersTips "Beginers tips"]</ref> | ||
| + | |||
| + | <ref name="Effects">[http://www.cnyhealingarts.com/2011/01/11/the-health-benefits-of-ustrasana-camel-pose/ "Health benefits"]</ref> | ||
| + | |||
| + | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [https://www.doyouyoga.com/the-holistic-benefits-of-camel-pose/ Ustrasana on doyouyoga.com] | ||
| + | * [https://www.rishikulyogshala.org/top-7-health-benefits-of-ustrasana-camel-pose/ Ustrasana on rishikulyogshala.org] | ||
| + | * [http://www.finessyoga.com/yoga-asanas/ustrasana-camel-pose-steps-precautions-benefits Ustrasana on finessyoga.com] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Revision as of 11:51, 26 June 2018
Ustrasana is an intermediate level back-bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.
Contents
Technique
- Kneel on the yoga mat and place your hands on the hips.
- Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
- As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
- Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
- Do not strain or flex your neck but keep it in a neutral position.
- Stay in this posture for a couple of breaths.
- Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.[1]
Technique in pictures/animation
Effects
- Reduces fat on thighs
- Opens up the hips, stretching deep hip flexors
- Stretches and strengthens the shoulders and back
- Expands the abdominal region, improving digestion and elimination
- Improves posture
- Opens the chest, improving respiration
- Loosens up the vertebrae
- Relieves lower back pain
- Helps to heal and balance the chakras
- Strengthens thighs and arms[2]
Related Asanas
- [Bhujangasana]]
- Salabhasana
- Supta Virasana
Special requisites
- This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.
- Women should avoid this asana during pregnancy.
Initial practice notes
When you are starting off, it can be difficult to reach for your feet with your hands, without causing a strain in your back or neck. You can turn your toes, and elevate your heels. If you still can’t reach for your legs, use a wooden block and place both your hands on them.[3]
