US
Ustrasana II
उष्ट्रासन II
Advancedkneeling
Target Muscles
spine extensorsquadricepschesthip flexors
Benefits (3)
- + Deep chest and spine opening
- + Extreme quadriceps stretch
- + Builds courage and trust
Avoid If (4)
- - Lower back injuries
- - Neck injuries
- - Knee injuries
- - Vertigo
About
Ustrasana II is an advanced Camel Pose with hands reaching the floor behind the feet.
Step-by-Step Instructions
1
1. Kneel, hips-width apart.
2
2. Hands on hips.
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3. Inhale, lift the chest.
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4. Exhale, lean back — standard Ustrasana.
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5. Place hands on heels.
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6. Now walk hands past heels — onto the floor behind the feet.
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7. Head drops back, deep backbend.
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8. Push hips forward.
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9. Hold for 3-5 breaths.
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10. Hands to heels, then hips, come up. Balasana.