Ustrasana (OO-strah-suh-nuh) tones and gives flexibility and strength to the sacral nerves and all the spinal muscles. It also helps in cases of spinal injury and stiff back. It also gives elasticity and strength to the diaphragm and lungs, improving the functioning of the respiratory system. This pose also stretches and tones the buttocks and the front of the thighs, and relieves drooping shoulders.
Like all the back extensions, this asana removes dullness from the body and the mind. Opening the chest cavity and releasing the heaviness of the mind.
Those with high blood pressure and severe fatigue should avoid this pose. If you have any spine-related conditions make sure to maintain the extension throughout the spine rather than bending the spine. Those with neck injuries and pain should look up at the ceiling and should not drop their heads back. Keep a bolster horizontally on the heels if you can’t reach them.