Sanskrit: Ustrasana
oosh-TRAH-sah-nah
Benefits
Stretches front body; improves posture
Stimulates abdominal organs
Relieves fatigue and anxiety
Standard Cues
Begin kneeling with your knees hip-width apart. Curl your toes under.
Place your hands on your lower back. Lengthen your spine and expand your chest with an inhale.
Slowly arch back with an exhale, keeping your hips over your knees. One at a time, bring your hands to the insides of your ankles.
Rest your neck in a neutral position.
Hold the pose and take slow, deep breaths.
Return your hands to your back, then rise with an inhale and sit back on your heels.
Modification: Keep your hands on your low back to lessen the stretch.
Short Cues and options
Keep neck neutral
Reach chest toward sky
Bring feet hip-width apart
Lengthen tailbone toward floor
Precautionary Warnings
Avoid this pose if you have a neck or back injury.