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