Ustrasana commonly known as Camel Pose is a deep heart-opening backbend that stretches the entire front body while strengthening the back. The Sanskrit name derives from ‘ustra’ meaning camel and ‘asana’ meaning pose reflecting how the shape resembles a camel’s hump.
To practice Ustrasana begin kneeling with knees hip-width apart thighs perpendicular to the floor and tops of feet pressing down. Place hands on the lower back fingers pointing downward for support. Inhale and lift the chest drawing shoulder blades together while maintaining length through the neck. On an exhalation arch backward reaching for the heels one hand at a time while keeping the hips aligned over the knees. The head can remain neutral or gently drop back if comfortable for the neck.
This powerful backbend offers numerous benefits including stretching the entire front body particularly the chest abdomen hip flexors thighs and throat stimulating the digestive and endocrine systems improving posture strengthening the back muscles and opening the shoulders. Ustrasana is known for its energizing and uplifting effects on both body and mind while stimulating the chakras along the spine particularly the heart and throat centers.
Beginners may modify by tucking the toes for height keeping hands on the lower back throughout or using blocks placed on either side of the feet as hand supports. Those with neck sensitivity should keep the head neutral looking straight ahead. Ustrasana is contraindicated for those with serious neck or back injuries high or low blood pressure or migraine headaches.
