Ustrasana Variation with Hands on Feet
उष्ट्रासन पाद हस्तासन
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.
Anatomy Involved
Benefits
- Stretches the chest and abdomen
- Strengthens back muscles
- Improves spinal flexibility
- Opens the hip flexors
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back pain
- High blood pressure
- Migraine
- Insomnia
- Neck injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Kneel with knees hip-width apart, thighs perpendicular to the floor
- 2Place hands on the sacrum with fingers pointing down
- 3Lift the sternum strongly toward the ceiling before arching back
- 4Press the shins and tops of the feet firmly into the floor
- 5Keep the hips directly above the knees — do not push them forward
- 6Reach for the heels only when the chest is fully open
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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 more steps remaining
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Frequently Asked Questions
Common questions about Ustrasana Variation with Hands on Feet
What is Ustrasana Variation with Hands on Feet?
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.
What are the benefits of Ustrasana Variation with Hands on Feet?
Stretches the chest and abdomen. Strengthens back muscles. Improves spinal flexibility. Opens the hip flexors. Stimulates abdominal organs.
Who should avoid Ustrasana Variation with Hands on Feet?
Avoid this pose if you have: Severe back pain, High blood pressure, Migraine, Insomnia, Neck injury.
How many steps are in Ustrasana Variation with Hands on Feet?
Ustrasana Variation with Hands on Feet is practiced in 11 steps. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
Is Ustrasana Variation with Hands on Feet suitable for beginners?
Ustrasana Variation with Hands on Feet is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Ustrasana Variation with Hands on Feet?
Prepare with: Camel Pose, Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Ustrasana Variation with Hands on Feet with other poses