Ugrasan or Noble Yoga Pose
What is Ugrasan or Noble yoga pose?
Ugrasan or Noble yoga pose gets its name from ‘ugra’ which means powerful, formidable, and sometimes even frightening. It is thus named because it is a very powerful pose and quite difficult to perform. It is also called a Noble Yoga Pose because it is an intense stretch and enhances the power of the body and mind.
Ugrasana is a sitting posture which requires bending forward over stretched legs. It is sometimes also called the Paschimottanasana, although it is a more intense stretch. ‘Paschim’ means west, which is depicted by the back of the body from the head to heels. The east is depicted by the front portion of the body from face to toes. The northern part is depicted by the crown of the head, while the south is formed by the heels and soles of the feet.
Step by step procedure:
Benefits:
Contraindication: Do not perform it if you are suffering from ulcers in the abdomen.
Ugrasan or Noble yoga pose gets its name from ‘ugra’ which means powerful, formidable, and sometimes even frightening. It is thus named because it is a very powerful pose and quite difficult to perform. It is also called a Noble Yoga Pose because it is an intense stretch and enhances the power of the body and mind.
Ugrasana is a sitting posture which requires bending forward over stretched legs. It is sometimes also called the Paschimottanasana, although it is a more intense stretch. ‘Paschim’ means west, which is depicted by the back of the body from the head to heels. The east is depicted by the front portion of the body from face to toes. The northern part is depicted by the crown of the head, while the south is formed by the heels and soles of the feet.
Step by step procedure:
- Sit in Dandasana (Staff Yoga Pose), with your legs together and stretched out in front.
- Now spread both your legs outwards towards your sides.
- Inhale and raise your hands over your head.
- Exhale, bend forward and hold both the big toes of your feet, with the fingers of each corresponding hand. Get a firm grip by hooking your index finger on it.
- Bend forward even more from the pelvis. Try to touch the ground with your forehead.
- Maintain this pose for 10 to 20 seconds. Raise your head, inhale and release the pose.
- Go back to normal position and repeat the pose. You may do 8 to 10 repetitions.
- Tips for beginners: This is a very intense stretch and you may not be able to do it completely, if you are beginner.
- If you are overweight, you may not be able to touch the ground with your forehead. Do not force yourself. For the first few days, be content to touch your calves with your forehead. Increase the bend gradually.
- Do not use jerky movements to bend forward. You might pull a muscle in your back and injure yourself. Bend slowly and gradually.
- Do not bend your legs at the knees, in order to make it easy to bend forward.
- If you face too much difficulty in performing this pose, go to Makarasana (Crocodile Yoga Pose) or Savasana (Corpse Yoga Pose) for some time and then return to Ugrasana.
Benefits:
- It stretches the muscles of the back, thighs, hamstrings, shoulders and arms, and strengthens them. It thus prevents sciatica.
- It strengthens and tones the muscles of the abdomen and improves the function of the organs in that region – for example the spleen, liver, kidneys and the digestive system. It cures dyspepsia and constipation.
- It improves appetite and reduces abdominal fat.
- It improves the functioning of the reproductive system, cures sexual disorders and regulates the menstrual cycle.
Contraindication: Do not perform it if you are suffering from ulcers in the abdomen.
