About Ustrasana

Ustrasana opens the entire front body, counteracting desk hunching and boosting vitality.

How to Perform Ustrasana

1. Kneel with knees hip-width, thighs vertical.
2. Place hands on lower back with fingers pointing down.
3. Inhale, lift chest, roll shoulders back, press hips gently forward.
4. Exhale, arch back, optionally reaching hands to heels.
5. Hold for 3-5 breaths; inhale, bring hands to lower back and rise.

Key Benefits

• Opens chest, abdomen, throat, and hip flexors.
• Strengthens back muscles.
• Expands lung capacity and energizes.

Breathing Guidance

Keep breath flowing freely into upper chest.

Precautions & Safety

Tuck toes to elevate heels if reaching flat feet strains lower back.

Tips for Beginners

Keep hands supporting lower back throughout the pose.