Ustrasana
How to do it:
1. Start kneeling on your mat with your knees hip width apart, and tops of your feet on the floor.
2. Bring your hands onto your lower back, fingers pointing down and elbows drawing in.
3. Take a deep breath in and as you exhale, start to lean back, open the chest, drawing your front thighs back. For beginners, stay here with your gaze up.
*To go deeper, reach back with your hands to hold your ankles, keeping your thighs perpendicular to the floor. If you feel any compression in your lower back, curl your toes under so your heels are elevated. You may release the head back, but if there’s too much pressure in your neck keep your gaze forward.
Stay for 10-15 breaths then slowly bring your hands onto your lower back. Inhale and lift the head and torso up towards the floor. If your head is back, lead with your heart to come up, then slowly rest in child’s pose.
Benefits:
- Stretches the entire front of the body
- Strengthens the back
- Stimulates the organs of the abdomen and neck
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