by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word ugra means strong, powerful. The ugrasana is also known as the pascima-uttana-asana. Pascima means behind or western. In yoga the back is west, front east, feet south, and head north. The word uttana means stretched out. The pascima-uttana-asana (properly the pascimottanasana) is then the “back of the body stretching out posture.” We will use the name ugrasana.
Instructions:
- Sit in an “L” position on the floor, legs straight, spine erect, face forward, feet together.
- Extend the arms out straight, fingers together. Exhale.
- Inhaling, raise the arms up ever the head and stretch. Keep the arms straight. Tilt head back to gaze at hands.
- Exhaling, slowly bend the trunk forward and clasp the feet with the hands. Place the head on the knees. Keep the legs straight.
- Hold the position as long as you can hold the exhale.
- Inhaling, slowly return to the “L” position.
- Repeat at least twice.
Variations:
There are many variations of the ugrasana. All the variations, however, depend upon your becoming more flexible from practicing the ugra. First, you may extend the period of time you hold the position by breathing normally instead of holding the exhale. Second, you may clasp the big toes with your thumbs and index fingers to further stretch the back of your legs. Next, you may place the face on the knees or even your chin instead of your forehead. Fourth, you can clasp the wrists beyond the feet for added back stretching. There are other variations you may discover. However, the important point is not to “play” with them while in the posture, but to hold a variation as a posture.
Benefits:
All the abdominal organs get a “massage” in the ugra. (You may even want to insure this by applying a stomach contraction while in the exhaled posture.) The ugrasana is particularly helpful to the kidneys. While in this position the blood flow is increased to the lower abdomen providing for improved oxygenation to that area.
It is only too obvious that the spine is stretched and becomes more flexible thereby preventing back problems. It is also obvious that the legs benefit, simply feel the stretch.
(Asana) should be practiced for gaining steady posture, health, and lightness of body.– Hatha-yoga-padipika I.19