Ushtrasana

Exercise-57: Ushtrasana

• Sit in vajrasana with knees apart and ankles at the sides of hips.
• Inhale, rise onto the knees and stretch arms to the sides.
• Exhale, twist the torso to the right, bend backward and grasp at the heel with the right hand.
• Look at the left arm which should be raised vertically over the head with palm facing forward.
• Allow the upper body weight to rest on the left heel.
• Inhale, raise the torso and return to the centre kneeling position.

Duration- Practice 10 times on each side with up to 1 minute on either side as a static pose.
USHTRASANA VARIATION

• Sit in vajrasana with knees and feet slightly apart.
• Stand on your knees and stretch the arms to the sides.
• Lean backwards and place the hands on the heels.
• Stretch the neck backwards and shift body weight to the arms.
• Arch as far back as possible.
• Return to kneeling and back to vajrasana.

Breathing-

• Inhale while assuming kneeling position.
• Exhale while bending backward and while returning to vajrasana.

 

Duration-

• Practice 10 times as a dynamic exercise.
• Hold up to 3 minutes as a static pose.

Concentration– On the abdomen, thyroid gland or spine.

Benefits-

• Beneficial for the digestive, excretory and reproductive systems.
• Stretches the stomach and intestines and removes constipation.
• Removes backache, lumbago and rounded back.

 

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Meditative Postures are good for our mind