The short method of Ustrasana is that the seeker should place the hips on the ankles of both feet and keep the ankles close together. Holding the ankles of the feet with both hands, lift the waist upward, keep both hands upright and take the head towards the back. In this, care should be taken that the seeker should sit with the buttocks at the ankles and with the hands and feet or the feet at the ankles, then lift the buttock slowly, tilt the head back down.
The second method of ustrasana is that the first seeker should sit by applying Vajrasana. Stayed between the knees. The ankles stay on either side of the buttocks. The upper part of the claws should remain on the ground, after which the seeker should stand on his knees. Bending the torso to the left, bend the back and hold the heel of the left foot with the right hand. The left arm should be perpendicular to the head, the palm facing forward until the left foot is based on the heel. Let the weight of the upper body fall on your left heel, lift the upper heel and apply it in an upright position.
अध्यास्त शेते पदयुग्मव्यस्तं पृष्ठे निधायापि धृतं कराभ्याम्।
आकुंचयेत् सम्यगुदरास्य गाढं उष्टे च पीठं यतयो वै वदन्ति।।
The seeker, facing downwards, lying down and keeping the legs on the back, then with those two hands, hold those legs and shrink the face and legs firmly. This is called Ustrasana. This method is a form of sleepy ustrasana. In the Supt Uttrasana, the abdomen is lying upright with the ground and is caught from the back with its hands under the eddy of the foot, the four fingers around the navel are placed on the ground and the body is carried upwards. Is drawn. Many people have also called this sleepy Ustrasana as Dhanurasana.
Benefits of Ustrasana
By this asana, the rage of pitta and pitta is calmed and the disease of fissure is destroyed. Stomach disorders are destroyed, there is hunger. With this practice, the spleen stops growing, the throat remains healthy, the rheumatism is destroyed, it cures the bent back, the back pain gets erased from it.