Ustrasana — Camel Pose
Ustrasana (camel) deeply opens the pectorals and psoas in a kneeling backbend, developing courage and vulnerability.
Updated
Ustrasana — Camel Pose (उष्ट्रासन)
Ustrasana is a kneeling backbend. Lean back from knees to place hands on heels, deeply opening chest and hip flexors. Intense physically and emotionally.
Benefits
- Deep backbend
- Pectoral and anterior deltoid opening
- Psoas and quadriceps stretch
- Thyroid stimulation
- Emotional release (heart opening)
Instructions
Kneeling, thighs perpendicular. Hands on lower back. Push hips forward, lean back. Place hands on heels. Chest toward ceiling. 5 breaths.
Contraindications
- Lumbar disc herniation
- Cervical injury
- Severe hypotension
Modifications
- Beginner: hands on lower back, don't reach heels. Toes tucked.
- Advanced: one hand on heel, other to ceiling.
Diagrams and illustrations
Ustrasana illustration
Ustrasana — Camel Pose.