beginner level

• Look above the chest
• Chest area upwards
• Shoulders above wrists
• Shoulder blades to the spine
• Hips and pelvis 90 degrees to the floor
• Lifts of the heels on the floor
• Knees at shoulder width
• Push with hands off the heels

Ustrasana is a backbend that requires opening of the chest area. In a simplified version, the feet can be placed on the toes without lowering the palms to the heels, keeping the hands on the waist. Blocks can be used, placing the palms on them.