Ustrasana Variation with Hands on Heels
उष्ट्रासन विविध हाथों से एड़ी पर
This Ustrasana variation is a gentle backbend that opens the chest and stretches the front of the body. It improves flexibility and stimulates the digestive organs.
Anatomy Involved
Benefits
- Improves flexibility
- Stretches the chest and abdomen
- Strengthens back muscles
- Stimulates digestive organs
- Opens the heart chakra
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Neck injuries
- Migraines
- Knee injuries
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
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
This Ustrasana variation is a gentle backbend that opens the chest and stretches the front of the body. It improves flexibility and stimulates the digestive organs.
How to Practice
1. Begin in Vajrasana.
2. Rise onto your knees, keeping your knees and feet hip-width apart.
3. Place your hands on your lower back, fingers pointing down.
4. Inhale and gently lean back, opening your chest towards the ceiling.
5. If possible, reach back and grasp your heels with your hands. If not, keep hands on lower back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Ustrasana Variation with Hands on Heels
What is Ustrasana Variation with Hands on Heels?
This Ustrasana variation is a gentle backbend that opens the chest and stretches the front of the body. It improves flexibility and stimulates the digestive organs.
What are the benefits of Ustrasana Variation with Hands on Heels?
Improves flexibility. Stretches the chest and abdomen. Strengthens back muscles. Stimulates digestive organs. Opens the heart chakra.
Who should avoid Ustrasana Variation with Hands on Heels?
Avoid this pose if you have: High blood pressure, Neck injuries, Migraines, Knee injuries.
How many steps are in Ustrasana Variation with Hands on Heels?
Ustrasana Variation with Hands on Heels is practiced in 10 steps. Begin in Vajrasana.
Is Ustrasana Variation with Hands on Heels suitable for beginners?
Yes, Ustrasana Variation with Hands on Heels is a beginner-friendly pose suitable for all levels.
What poses should I do before Ustrasana Variation with Hands on Heels?
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 Heels with other poses