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Posted on - Wed Jul 2018       No of views: 481       No of Comments: 0

Yoga Baratha

The name Ustrasana is derived from the Sanskrit word ustra, meaning "camel," and asana, meaning "pose" or "posture." Ustrasana is a intermediate level backbend that boosts shoulder flexibility, increases core strength, stretches the entire front of the body and also helps in improving digestion.


  • Come on to your knees, with your legs hip-width apart. Place your hands on your hips. You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling.
  • Keep your hand on thighs.
  • Now reach backward and grab the right ankle by right hand and left ankle by left hand.
  • After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.
  • Do not strain your neck keep it neutral. Let your neck be free.
  • Stay in this final position for couple of breaths or as much longer as you can.
  • At last exhale to get back to initial kneeling Vajrasana posture.


  • Improves digestion.
  • Stretches and opens the front of the body. It also strengthens the thighs, hips, shoulders & back muscles.
  • Relieves the body of lower back ache.
  • Improves flexibility of the spine and strengthens it.
  • Helps overcome menstrual discomfort.
  • Cervical spondylitis
  • Helpful in Thyroid imbalance.



People suffering from hernia, any abdominal surgery, problems of the lumbar spine, back injury or neck injury, high or low blood pressure should perform this asana or posture  only with the supervision of an experienced teacher.

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