Ustrasana Yoga Series – A Sanskrit Sequence for Health and Fitness

Ustrasana is a blend of Ustrasana and Hatha Yoga. This ancient form of exercise was first introduced by Dr. Patanjali in the Yoga Sutras. The word “virasa” means “yoga” and “rasa” mean “motion”. This latter word is derived from Hatha Yoga, which translates as “yoga for motion”. The word has also come to be associated with “passive resistance” or simply “no exertion”.

Ustrasana is also known as Ustrasana Yoga. For ease of reference, the word “upprasana” will be used where Ustrasana Yoga is concerned. That said, Ustrasana Yoga is not really a substitute for Hatha Yoga. In fact, Ustrasana is one of the more difficult yoga sequences.

What does ustrasana have to do with Hatha Yoga? Ustrasana is an advanced pose that works the muscles around the thighs, hips, and neck, creating a deep relaxation of the body. It can even be used as a source of injury prevention through the proper alignment of your spine. In addition, as you stretch your muscles around your body, you are working those muscles and improving your overall health.

To perform ustrasana properly, first find a comfortable place to sit, then find a block nearby and position yourself for meditation and relaxation. Breathe deeply and concentrate on your abdominal muscles. While you are in this state, imagine the muscles of your chest, abs, and buttocks contracting and expanding, similar to a lion stretching its trunk and making all its muscles work. As your mind drifts to thoughts of inhalation and exhale, remind yourself that it’s not time to fight with your feelings, but to embrace them and allow them to flow freely.

Next, take a small stool or a large seat to your feet and lean forward to bring your chest up toward your shoulders. Breathe in through your nose and out through your mouth. Inhale, slowly, and let your belly feel full, and hold it for a few seconds. Then inhale slowly through your mouth, keeping your chest under your rib cage, and exhale deeply. Repeat this cycle several times. If your eyes are open, close them to focus on the feeling of your abdomen muscles getting tighter, and your thighs are getting wider.

Next, use a chair or a block to position yourself so that one leg is directly over the other. Keep your elbows at your sides and turn your knees out in front, facing inward. With your upper body straight and your shoulders slightly lifted, inhale as you slowly inhale, and exhale as you exhale. The muscles of your lower back will contract, lengthening the hip distance and lengthening the spine.

Next, perform the Basic Camel Posture. Begin in the standing position, legs uncrossed, arms crossed in front of you, head straight, and chin up. Maintain the same height, breathing in through your nose and out through your mouth. Let your lower back, abdominal muscles, and thighs expand into the forward position and relax the chest. You should feel your hips, rib cage, and spine becoming tight, lengthening, and expanding.

Continue in the basic camel pose, with your right thigh, hip, and backside going down, your left thigh, hip, and backside going up. Hanging in this stretched position for several minutes will stretch your muscles, strengthen your internal organs, and deepen your breathing. To get the most benefits from this pose, hold it for at least 30 seconds, but hold on to the stretch. This is a great exercise for your abdominal, hip, and back muscles.

Next, inhale as you extend your arms above your head, palms facing inward. Breathe deeply, and let your shoulders drop down, bringing the entire body closer to the ground. Hold this position in one smooth movement, inhaling deeply through your nose, and exhaling normally, at the same time. Practice this technique several times, until you are able to maintain the correct weight on your entire body. Hold this position, then repeat the downward plank pose, inhale, and exhale.

Now, repeat the downward plank pose, using your heels to support your thighs. For the final step, hold an object close to your feet, and move your arms along the object as you arch your back, and your heels into the air. You will feel the stretch in your buttocks and abdominals. These adjustments take just seconds, but they build substantial strength in your core, stomach, and upper back muscles. Once you reach the point where you can easily complete this pose without losing your balance or straining your face, you are well on your way to a more toned and flexible midsection.

This Sanskrit yoga sequence is excellent for beginners and has even more benefits for those who have been practicing yoga for years. Remember that these yoga sequences require your complete attention. Do not fall into the trap of thinking that you must meditate or focus your mind to be in a position to perform these steps. As with any other type of yoga exercise, you must pay attention to the breathing and how it affects your body, both in concentration and in breath awareness. This will allow you to fully pay attention to whatever you want to do during the yoga exercises. Try this Sanskrit sequence today to achieve balance and flexibility!

Types Of Yoga Poses

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