Yoga
Know about Ustrasana its benefits and precautions



Ustrasana step by step
- Kneel on the floor with an erect spine.
- Keep your legs hip-width apart.
- Rest your hands on the back of the pelvis with thumbs placed on the sacrum.
- Rotate your thighs inwards and keep your hips directly over your knees.
- Inhale, lean backward, and expand your ribcage.
- Keep your chest uplifted, core actively engaged, chin tucked towards the chest while you reach behind with your hands to grab the heels.
- Gaze softly at the tip of your nose.
- To come out of the pose, bring your hands back to the hips and slowly come up in a standing position.
- Hold this pose for 30 seconds.
Benefits of Ustrasana
- Ustrasana stretches chest, abdomen, quadriceps, and hip flexors.
- Improves spinal flexibility; strengthens shoulders and back muscles, thighs, and arms; tones organs of abdomen, pelvis, and neck; reduces fat on thighs; loosen up the vertebrate; opens up the hips, and improves posture.
- Energizes the body, reduces anxiety and fatigue.
- Stimulates endocrine glands, kidneys and digestive system stretching the abdomen and also curse constipation.
- Stimulates and improves respiratory and nervous systems by proper blood circulation.
- Activates thyroid glands.
- Ustrasana helps to heal and balance the chakras.
Precaution during Ustrasana
- High or low blood pressure
- Migraine
- Insomnia
- Serious low back or neck injury
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