Ustrasana Variation with Arms Raised
उष्ट्रासन ऊर्ध्व हस्तासन
Ustrasana Urdhva Hastasana strengthens the back muscles and improves spinal flexibility. This variation of Camel Pose with arms raised increases the stretch in the chest and shoulders, promoting deeper breathing.
Anatomy Involved
Benefits
- Strengthens back muscles
- Improves spinal flexibility
- Opens the chest and shoulders
- Stimulates the abdominal organs
- Improves respiration
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe back pain
- High blood pressure
- Migraine
- Insomnia
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 Urdhva Hastasana strengthens the back muscles and improves spinal flexibility. This variation of Camel Pose with arms raised increases the stretch in the chest and shoulders, promoting deeper breathing.
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, keeping your thighs perpendicular to the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Ustrasana Variation with Arms Raised
What is Ustrasana Variation with Arms Raised?
Ustrasana Urdhva Hastasana strengthens the back muscles and improves spinal flexibility. This variation of Camel Pose with arms raised increases the stretch in the chest and shoulders, promoting deeper breathing.
What are the benefits of Ustrasana Variation with Arms Raised?
Strengthens back muscles. Improves spinal flexibility. Opens the chest and shoulders. Stimulates the abdominal organs. Improves respiration.
Who should avoid Ustrasana Variation with Arms Raised?
Avoid this pose if you have: Severe back pain, High blood pressure, Migraine, Insomnia.
How many steps are in Ustrasana Variation with Arms Raised?
Ustrasana Variation with Arms Raised is practiced in 10 steps. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
Is Ustrasana Variation with Arms Raised suitable for beginners?
Ustrasana Variation with Arms Raised is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Ustrasana Variation with Arms Raised?
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 Arms Raised with other poses