Step One: Kneel on the floor with your knees hip width and thighs perpendicular to the floor (this should create a 90 degree angle). Rotate your thighs slightly inward and pull your hips in, keeping the outer part of your hips as relaxed as possible. Firm your buttocks. Press your shins and the tops of your feet into the floor.
Step Two: Lengthen your pelvis. Lightly firm your tailbone. Keep your thighs taught, which will ensure that your pubic bone does not thrust forward. Take a deep breath in and lift your heart by bringing the shoulder blades together and pulling them down.
Slightly arch your back. Keep your head up and your chin facing towards your chest. Rest your hands on your pelvis. Take two breaths. Bring one arm over your head, further arching your back, and grab the corresponding foot. Repeat with the other side. If you're not able to touch your feet without compressing your lower back, tuck your toes under and elevate your heels.
Step Three: Make sure that your lower ribs aren't protruding out. Lift your pelvis up. Lift the lower ribs away from your pelvis to keep the spine as long as possible. Press your palms firmly against your soles (or heels), and point your fingers towards your toes. Turn your arms outward so the elbow creases face forward, without squeezing the shoulder blades together. Keep your head in a neutral position or let it bend further back. Keep your next relaxed and your throat loosened.
Step Five: Stay in this pose from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis at the hips. Inhale and lift your head and torso up by pushing the hips down. Lead with your heart to come up, not your head. Since Ustrasana is a back stretch, rest in Child's Pose after to relieve your back.
When I do this pose my senses feel very stimulated. Since my head is tilted far back, blood rushes to my head, therefore causing my thoughts to flow out easily. My mind feels sharper and fresher when I come out of this pose. The most prominent stretch that I feel is in my back. To understand this pose its best, I did it about 10 times, and approximately 85% of the time my back cracks and I feel incredible relief in it. One day when I performed this pose I felt slightly congested. After remaining in the pose for about one minute, I noticed that my breathing became easier and deeper.
Overall, I feel more awake after coming out of this pose. I am refreshed and my body feels lighter physically and mentally.
