Ayurvedic Treatment

Ustrasana

Technique

  • Sit in vajrasana
  • Stand on the knees with the arms at the sides.
  • The knees and feet should be together but may be separated if this is more comfortable.
  • Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand.
  • Do not strain.
  • Push the abdomen forward, trying to keep the things vertical, and bend the head and spine backward as far as possibe.
  • Try to relax the whole body, especially the back muscles, into the stretch.
  • The weight of the body should be evenly supported by the legs and arms.
  • The arms should anchor the shoulder to maintain the arch of the back.
  • Remain in the final position for as long as possible.
  • Return to the final starting position by slowly releasing the hands from the heels one at a time.

Breathing

    Normal in the final position. Do not try to breathe deeply because the chest is already stretched.

Duration

Practise up to 3 times as a dynamic asana.

Hold the final position up to 3 minutes as a static pose.

Adepts may maintain the final position for up to 5 minutes.

BENEFITS

This asana is beneficial for the digestive and reproductive systems. It stretches the stomach and intestines, alleviating constipation.

Awareness

Physical: On the abdomen, throat, spine or natural breathing. Spiritual: On swadhishisthana or vishuddhi chakra.

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