Yogasana – Ushtrasana

Ushtrasana is especially good for back problem, relaxing mind, blood circulation, respiratory system, endocrine and nervous system. It helps to increase chest size and lungs capacity, brings flexibility in chest, abdomen and neck. It is beneficial for asthma patient and helps in reducing fats from the stomach.

How to Perform:

step 1:
Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks.

step 2:Bend your leg by the knees and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.

step 3:Kneel on the floor keeping your knees in line with the shoulder and sole of the feet facing the ceiling.

step 4:Keep your hand on thighs.

step 5:Inhale and arch your back and place your palms on the heels of the feet.

step 6:Stay in this final position for couple of breaths or as much longer as you can.

step 7:Breath out slowly come to the normal position withdrawing your hands from the feet.

You can practice them again.


Those having problems related to neck, knee and back injury should not perform this asana. Lower back pain patients should avoid this asana. Person suffering from high or low blood pressure and migraine should avoid this asana. Insomnia (Sleeping disorder) patient should avoid. Practice under expert guidance. Because this pose may
cause back pain or neck injuries. Consult a doctor before practicing yogasana to find the root cause of your problem.

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