Before attempting Ustrasana, one should already be comfortable in child's pose and in kneeling.
1. Begin by kneeling with the thighs vertical and the knees hip width apart. Inhale and lengthen through the spine and neck.
2. Make fists with your hands and place them on your back in the hip joint. Press your hips slightly forward and exhale as you slowly arch backwards. Slowly stretch as you feel the extension growing from the pelvis to the ribs to the sternum.
3. Reach the hands down to the heels and stretch the head fully back. Open through the chest. Flex the thighs as though you were trying to rip your mat in two with your knees. The tops of your feet should be pressing firmly into the mat, grounding you.
4. To come out, you may slowly roll up, shrugging the shoulders to protect the neck. You may also drop back into child's pose.
