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Benefit of Ugra-asana - The Noble Pose
Benefits of Ugra Asana
Benefits of Ugra Asana/The Noble Pose...
The Sanskrit word ugrameans powerful, omnipotent, mighty, strong, firm or dignify and noble. Therefore this mudra can be known as noble or powerful mudra. We usually keep this posture untranslated but it can be called the noble or powerful posture.
Another name: Also known as the pascimottana-asana or the brahmachary aasana. The word pascima can mean behind, later, last or final but it literally means "western" as in the direction.
Pascimottana thus means back-stretching posture.
Pronunciation: oo-grah-sa-na
Posture: Ugra-asana - The Noble Pose
The Powerful or Noble Pose (Ugra-asana) Instruction:
Sit on the floor with the legs together and extended straight out in front. Then keep the back straight, shoulders level and head straight. Our place the hands, palms down, flat on top of the thighs then inhale deeply.
Exhale slowly and extend the arms straight out in front, parallel to the floor with fingers facing forward and your palms facing down.
Inhale slowly while raising your arms above your head, keeping them straight and bending back as far as you can. Then tilt the head back and look up at the hands.
Exhaling your breath, bend forward at the waist and hold the legs with your hands. Bring the head as close to the knees as possible, if possible, keeping the legs straight, keep them on the knees. (If you can't hold the feet, grab the ankles).
Hold that position for the duration of the exhale breath.
Inhale slowly again and return to the sitting position described in step #1.
Duration/Repetition:
Repeat each repetition two or three times for the duration of your exhalation and take at least three deep breaths in between each repetition. As you become more adept at doing Ugra-asana, you can start breathing slowly through the nostrils while holding this pose to extend the duration of the asana.
The Powerful or Noble Pose (Ugra-asana) Benefits:
When Ugra-asana is done properly, all the vertebrae of the spine and every muscle of the back are stretched. This type of stretching is extremely beneficial.
This pose increases blood flow to the abdominal region and tones the muscles, releasing after compression or contraction of the abdomen.
This mudra releases gas and improves sluggish digestion and/or constipation.
This pose provides a good stretch in the muscles of the calves and thighs, which helps in relieving fatigue and pain in the lower extremities.
If try it regularly for a week and you will undoubtedly notice the benefits it brings.
When you are able to bring your head up to your knees in Ugrasana, you can try any of the following which you prefer:
Holding the variation described above, slowly bring the elbows to the floor just outside the knees while continuing to hold the legs.
Instead of grasping the feet, grasp the big toe of each foot by looping it around the toe with the thumb and forefinger.
Instead of clasping your feet, wrap the fingers of both hands around the soles of the feet in such a way that the feet are "cupped" in the hands.
Instead of clasping your feet or clasping fingers, grasp one wrist with the other (left to right or right to left) and place the head on the shin below the knees. This variation demands extreme flexibility of the spine and lower back.
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