UGRASANA

Ugrasana (ferocious pose)
	Ugra - Ferocious This is a more advanced asana, preceded by Ekapad Hastasana. This asana is not easy to perform as suggested by its name (ferocious pose). Otherwise, there is no similarity between the name and the asana.
	Taking the asana position 1. Step both feet apart to a distance of about 3 to 3.5 feet. 2. Inhale and exhaling, bend forward from the hips. Place the palms onto the ground. 3. Try to touch the fontanelle to the ground. The arms are bent at the elbows and balance of the body is maintained with the assistance of the hands on the ground. 4. Once the body is in balance, catch hold of the big toes or outer sides of the feet with the respective hands, keeping the arms straight.
	The asana position In the final position, the legs are straight, and apart, with the fontanelle touching on the ground, ideally at the midpoint between the legs. The hands are straight and catching hold of the big toes or the sides of the respective foot. The entire weight of the body is balanced between the feet and fontanelle.
	Releasing the asana position 1. Place both the hands back onto the ground. 2. Exhale and while inhaling lift up the head and the arms. 3. Straighten the upper body and bring both the arms back to the sides of the body. 4. Step the feet together and come back to the standing position.
	Anatomical focus On the stretch on the back of the legs and upper body.
	Awareness On normal breathing and keeping the body balanced while inverted.
	Do's 1. Keep the legs and arms straight. 2. Bend from the hips. 3. Try to keep the head in line with the legs in the final posture. 4. Move in a slow and controlled manner so as not to lose balance.
	Dont's 1. Hunch the back in order to touch the fontanelle to the ground.
	Benefits 1. Strengthens the legs. 2. Improves the functioning of the digestive, reproductive and excretory organs in the abdominal area. 3. Increases blood supply to the brain. 4. Balances the nervous system. 5. As a preliminary pose to Shirshasana, it accustoms the brain to the increased influx of blood and the fontanelle to supporting the weight of the body.
	Therapeutic application 1. Low blood pressure
	Precautions & contra-indications 1. High blood pressure 2. Heart conditions 3. Brain diseases 4. Inflammation of the ear 5. Weak eye capillaries 6. Slipped disc 7. Vertigo 8. Cervical spondilytis
	Duration 30 seconds
	Variations & tips If the head is not able to touch the ground, try to find a balance between stepping the feet further apart while trying to keep the balance. If the head is still not able to touch the ground, regular conscientious practice of the preparatory poses is necessary.
	Preparatory poses 1. Paschimottanasana 2. Ekapad Hastasana 3. Ugrasana (sitting)
	Follow-up poses 1. Shirshasana
	Ancient texts