Ugrasana

General Benefits:

Strengthens the legs. Improves the functioning of the digestive, reproductive and excretory organs in the abdominal area. Increases blood supply to the brain. Balances the nervous system. As a preliminary pose to Shirshasana, it accustoms the brain to the increased influx of blood and the fontanel to supporting the weight of the body.

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Benefits for Women:

Therapeutic Applications:

Low blood pressure.

Taking the Position:

In standing position, take a big step to the side so that there is a distance of about one leg between the feet. Inhale and while exhaling bend forward from the hips keeping the back straight. Place the palms on the ground. Try to place the top of the head on the ground. The arms are bent at the elbows and balance of the body is maintained with the assistance of the hands on the ground. Once the body is in balanced, hold the big toes or outer sides of the feet with the respective hand, keeping the arms straight. Maintain the asana, breathe normally.

Releasing the Positions:

To release the asana, place both the hands back onto the ground. Exhale and while inhaling lift up the head and the arms. Straighten the upper body and bring both the arms back to you sides. Step the feet together and come back to the standing position. Relax and breathe normally.

Anatomical Focus:

On the stretch on the back of the legs and upper body.

Anatomical Awareness:

On pelvic region, lower back, abdomen.

Do's:

Keep the legs and arms straight. Bend from the hips. Try to keep the head in line with the legs in the final posture. Move in a slow and controlled manner so as not to lose balance.

Don'ts:

Hunch the back in order to touch the fontanel to the ground.

Precautions & Contraindications:

Variations & Tips:

If the head is not able to touch the ground, try to find a balance between stepping the feet further apart while trying to keep the balance. If the head is still not able to touch the ground, regular conscientious practice of the preparatory poses is necessary.

Preparatory Poses:

Paschimottanasana. Ekapad Hastasana. Ugrasana (sitting).

Follow-up Poses:

Shirshasana

Position:

Standing