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Ustrasana

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Yoga Techniques and Fitness

Overview

In this lesson, we introduce Parsva Dhanurasana, the side variation of Bow Pose, which adds a lateral rolling element to the backbend.

Objective

Gain understanding of how to safely transition into and out of a side-lying bow shape, maintaining the integrity of the backbend while rolling laterally.

What You'll Get

What You'll Get: You'll learn to roll onto your side while holding the bow position, challenging your balance and coordination while maintaining the backbend. This variation teaches you how to move dynamically through a deep spinal extension, building control and confidence in your ability to transition through challenging shapes. For professionals, Parsva Dhanurasana offers insight into how to guide clients through dynamic backbending work that requires both stability and fluidity.

Camel Pose Ustrasana is a back bend in which the shoulders extend out behind (as in Purvottanasana). The hands on the feet connect the upper and lower appendicular skeletons (as in Danurasana).

Vinyasa Count: Ustrasana

#	Sanskrit	Instruction
7	Sapta	Inhale, jump forward, hold waist
		Exhale, engage the pelvic floor
		Inhale, prepare by lifting the spine away from the pelvis
8	Astau	Exhale, hold heels to enter posture, five breaths
9	Nava	Inhale, come up, hold waist, exhale
10	Dasa	Inhale, lift up
11	Ekadasa	Exhale, jump back, Chaturanga Dandasana
12	Duadasa	Inhale, Urdhva Mukha Svanasana
13	Trayodasa	Exhale, Adho Mukha Svanasana

Anatomy

Ustrasana extends the back of the body to stretch the front. The shoulders draw back to link the hands to the soles of the feet, and the knees lever the body up and forward to deepen the pose. The thighs tend to drift backward in Ustrasana, decreasing the angle between the upper and lower legs. Contract the quadriceps to extend the knees. This brings the thighs perpendicular to the floor, deepening the backbend (especially when the hands are holding the bottoms of the feet). Review the section on facilitated stretches to see how isolated stretching of the fronts of the shoulders and hips can improve this pose. Notice how the individual parts work together to deepen the asana. For example, combine the subplot of extending the shoulders with the subplot of extending the knees to “triangulate” the spinal extension. Then engage the abdominals to produce the abdominal “airbag” effect. This prevents hyper-extension of the lumbar spine and aids in protecting the lower back.

BASIC JOINT POSITIONS

The knees flex.
The ankles plantar flex.
The hips extend, internally rotate, and adduct.
The trunk extends.
The shoulders extend.
The elbows extend.
The forearms supinate.

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