Ustrasana Variation with Hands on Feet
उष्ट्रासन पाद हस्तासन
Target Muscles
About
Ustrasana Pada Hastasana is a variation of Camel Pose where the hands reach for the feet. This pose deeply stretches the front of the body, including the chest, abdomen, and hip flexors, while strengthening the back muscles and improving spinal flexibility.
Benefits (5)
- + Stretches the chest and abdomen
- + Strengthens back muscles
- + Improves spinal flexibility
- + Opens the hip flexors
- + Stimulates abdominal organs
Avoid If (5)
- - Severe back pain
- - High blood pressure
- - Migraine
- - Insomnia
- - Neck injury
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
2. Rise onto your knees, maintaining hip-width distance between the knees and feet aligned with knees.
3. Place your hands on your lower back with fingers pointing downwards, supporting your spine.
4. Inhale deeply, lifting your chest and lengthening your spine upwards.
5. Exhale and gently begin to arch backwards, reaching for your heels one at a time.
6. Grasp your heels with your hands, keeping your thighs perpendicular to the floor and your hips pushing forward.
7. Once your hands are firmly on your heels, draw your shoulder blades together and lift your chest further, deepening the backbend.
8. Allow your head to drop back, but only if it's comfortable. Avoid straining your neck.
9. Hold the pose for 20-30 seconds, breathing deeply and evenly. Engage your core to protect your lower back.
10. To release, bring your chin to your chest, engage your abdominal muscles, and slowly lift yourself back up to an upright kneeling position.
11. Release your hands from your heels and return to Vajrasana to rest.
निर्देश (Hindi)
1. वज्रासन में बैठें। पीठ सीधी रखें।
2. घुटनों पर खड़े हो जाएं, घुटने कूल्हों की चौड़ाई पर रखें।
3. हाथों को कूल्हों पर रखें, उंगलियां नीचे की ओर हों।
4. श्वास अंदर लें, छाती को ऊपर उठाएं।
5. श्वास छोड़ते हुए, धीरे-धीरे पीछे की ओर झुकें।
6. एक-एक करके हाथों को पीछे ले जाएं और पैरों को पकड़ने की कोशिश करें।
7. पैरों को पकड़कर, छाती को और ऊपर उठाएं।
8. नज़र ऊपर की ओर रखें।
9. इस स्थिति में 20-30 सेकंड तक रहें।
10. श्वास अंदर लेते हुए, धीरे-धीरे वापस सीधे हो जाएं।
11. हाथों को छोड़ें और वज्रासन में बैठ जाएं।