Ugrasana Yoga Asana Posture

The meaning of Ugra in Sanskrit is difficult, frightening. It seems that due to this reason only it is named Ugrasana. Because we see that while practising even Pascimatanasana some persons experience difficulties. Ugrasana is a still further development of Paschimatanasana. Some call this 'Bhunamanasana' also

Technique :-
  1. Sit, stretching both the legs together in front.

  2. Spread out both the legs towards your both sides as much as possible.

  3. Hold the toes of both the legs with respective index fingers.

  4. Keep bending forward slowly till your forehead touches the ground.

  5. After maintaining for few seconds raise the head release the toes and come back to the original position.
Remember :-
  1. In the beginning there is no harm if you are unable to touch the ground. Gradually increase the practice of bending forward.

  2. Do not make haste. Sometimes there is danger of getting a jerk in the back. If by mistake you get the jerk and experience the pain in back practise Savasana.

  3. While practising this, muscles of thighs are stretched so practise it carefully.

  4. The legs should not bend at knees.
Benefits and Limitations :-
  1. Its practice strengthens the abdomen and removes the possibility of sciatica.

  2. This removes constipation and dyspepsia.

  3. Those suffering from chronic constipation or have complaint of ulcer in abdomen should not practise it.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |