Ustrasana lifts the heart first, then the hands find the heels. The front of the thighs, hip flexors, belly and chest all open. It can feel emotional — that is common. Stay with the breath.
If the hands do not reach the heels, rest them on the sacrum or on blocks beside the feet. Looking up is optional; the neck should never hang lifelessly.
How to practise
- Kneel with the knees hip-width. Shins press down. Toes can be tucked or stretched back.
- Place the hands on the hips. Inhale, lift the chest and draw the elbows back.
- Keep the hips over the knees. Reach one hand, then the other, to the heels.
- Press the shins and lift the chest. The head can stay in line with the spine or drop back if the neck is happy.
- Inhale to come up, leading with the chest. Sit back on the heels and rest in Child’s Pose.
Hold 15–30 seconds. Repeat twice, resting in Child’s Pose between.
Benefits
- Stretches the hip flexors, belly, chest and throat
- Strengthens the back and the thighs
- Improves posture and lung capacity
- Energises a dull, slouched body
Precautions
Avoid in high or low blood pressure, neck injury, migraine, recent back surgery or pregnancy. Come up slowly to prevent dizziness.
