Step‑by‑Step Guide to Performing Ustrasana Safely

1. Sit on your heels in Vajrasana. 2. Place your palms on the back of your heels, fingers pointing upwards. 3. Inhale, lengthen the spine, and as you exhale, gently press the hips forward while leaning the torso backward. 4. Keep the neck neutral – avoid jerking the head back. 5. Ensure the thighs stay almost parallel to the floor and distribute weight evenly between hands and feet. 6. Remain in the posture for 10‑30 seconds, breathing calmly. 7. To exit, bring the torso forward slowly and sit up. This sequence minimizes strain and maximizes the benefits of the pose.