Ustrasana

Ustrasana is a kneeling backbend yoga posture, also known as the camel pose.

Overview

Ustrasana, meaning “camel posture,” is a deep kneeling backbend where the practitioner reaches back to grasp the heels while arching the spine and opening the chest. It is one of the more intense backbending asanas.

Method/Content

The practitioner kneels with the knees hip-width apart, places the hands on the lower back for support, and begins to arch backward. The hips press forward as the spine extends. In the full expression, the hands reach back to grasp the heels while the head drops back. The chest is lifted toward the ceiling and the thighs remain perpendicular to the floor. The posture is held for 15 to 30 seconds.

Purpose/Benefits

Ustrasana opens the entire front body, including the chest, throat, and hip flexors. It strengthens the back muscles and improves spinal flexibility. The posture is said to stimulate the thyroid, improve posture, and release emotional tension stored in the chest.

Verification Notes

• A modern codified asana, popularized in 20th-century Hatha and Vinyasa traditions
• Should be avoided by those with low blood pressure, back or neck injuries
• Should be practiced with care and gradually developed over time