Powerful or Noble Pose (Ugrasana)
Sanskrit word “ugra” means powerful, mighty, strong or noble. Therefore this asana is also known as noble or powerful pose.
Benefits of the Powerful or Noble Pose (Ugrasana)
While performing ugrasana, all the vertebrae of the spine and each muscle in the back is stretched. This type of stretching is highly beneficial. Try it regularly for a week and you will, without doubt, notice the benefits.
The compression or contraction of the stomach followed by the release increases blood flow to the abdominal region and tones the muscles. It also helps to improve digestion. The muscles in the calves and thighs get a good stretching, helping to relieve fatigue and soreness in the lower extremities.
How to perform the Powerful or Noble Pose (Ugrasana)
- Sit on the floor with both legs extended straight out together in front. Keep the back and head straight, shoulders leveled. Place the hands, palms down, flat on top of the thighs then breathe-in deeply.
- Breathe-out while extending the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.
- Breathe-in slowly while raising the arms over the head, keeping them straight, and bending as far back as comfortable. Tilt your head back and look up at the hands.
- Breathe-out slowly bending forward at the waist and grasping the feet with your hands. Try to place your head on the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).
- Hold this position for duration you release your breath.
- Breathe-in slowly and return to the seated position as described in step #1.
Durations/Repetitions of the Powerful or Noble Pose (Ugrasana)
Repeat this posture twice and thrice for duration you release your breath and take at least three deep breaths in-between each repetition.
Difficulty Level and Advancement of the Powerful or Noble Pose (Ugrasana)
Ugrasana is a difficulty level 4 asana recommended for intermediate yoga practitioner.