Ustrasana Variation with Arms Raised
उष्ट्रासन ऊर्ध्व हस्तासन
Target Muscles
About
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.
Benefits (5)
- + Strengthens back muscles
- + Improves spinal flexibility
- + Opens the chest and shoulders
- + Stimulates the abdominal organs
- + Improves respiration
Avoid If (4)
- - Severe back pain
- - High blood pressure
- - Migraine
- - Insomnia
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, keeping your thighs perpendicular to the floor.
6. Simultaneously raise your arms overhead, lengthening through your fingertips and rotating shoulders back. Maintain the lift in the chest.
7. Keep your gaze forward or slightly upward, avoiding any strain in the neck.
8. Hold the pose for 20-30 seconds, breathing deeply and evenly.
9. Inhale and slowly return to an upright position, maintaining the length in your spine.
10. Exhale and release your arms down, returning 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. भुजाओं को ऊपर की ओर उठाएं, कंधों को पीछे की ओर घुमाएं।
7. नज़र सामने रखें।
8. इस स्थिति में 20-30 सेकंड तक रहें।
9. श्वास अंदर लेते हुए, धीरे-धीरे वापस सीधे हो जाएं।
10. भुजाओं को नीचे लाएं और वज्रासन में बैठ जाएं।