I recently had the privilege of studying with Jo Zucovitch at Mind Body Solutions. She is an amazing, open-hearted teacher that gave me many great gems. I have a few I want to share with you over the next few posts. This post is for Ustrasana. These variations are incredible for opening the heart and really getting a lift in your chest. In the two weeks since I learned them, I have felt a tremendous opening in both my chest and my upper back. I hope you enjoy them too!
The first is better if your student is really tight in the chest. Turning the palms out, rest them on a bolster (or bolster with blanket or two as you can see I have in the photo). Be sure you have enough lift that you can really press through your arms. Use the press to lift your chest and roll your arms open even more. Look forward so you can see your chest and watch as you lift it up more.
The next variation won’t be possible with a student who is tight across the chest. Have her repeat the first variation if this one is too deep for her. Lace fingers behind your back. With an exhale, roll the shoulders back and down firmly. If you cannot straighten the elbows and keep the fingers laced, this pose is too deep for your shoulders. Continue with the first variation to prepare for this one. If you can keep your fingers laced, turn the palms down by taking your thumbs down your buttocks. (This move can be confusing because you can go both ways with the hands. If you go the other way, the shoulders will hunch, though.) Then go back to the bolster and again, use the bolster to get the lift in your chest.
After these variations, by the time you get to full Ustrasana, it will seem easy!
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