Camel Pose

Uṣṭrāsana, or Camel Pose, is a striking heart-opening posture that awakens the spine, strengthens the back, and stretches the entire front body. Resembling the lifted chest and curved back of a camel, this pose invites vulnerability and resilience—opening the heart while anchoring the lower body.

🔹 Name and Meaning

• Meaning: "Uṣṭra" means camel and “asana” means posture or the seat
• Uṣṭrāsana: "Camel Pose" — The name reflects the upward arch and lifted chest reminiscent of a camel’s proud posture and long neck.

📜 Scriptural References

Uṣṭrāsana is not explicitly mentioned in classical texts like Haṭha Yoga Pradīpikā or Gheraṇḍa Saṁhitā. However, it is featured in modern traditional sources such as:

• Yoga Makaranda by T. Krishnamacharya
• Light on Yoga by B.K.S. Iyengar
• Yoga Dipika, where Iyengar provides detailed alignment and sequencing guidelines
• Gharote et al., Encyclopedia of Traditional Asanas

These sources define Uṣṭrāsana as a modern classical posture, deeply aligned with yogic principles of spinal vitality, breathwork, and emotional openness.

🧭 Step-by-Step Instructions

🔹 1️⃣ Kneel Down on the Floor

• Come to a kneeling position on a flat surface or yoga mat.
• Keep your knees hip-width apart and thighs vertical (straight up).
• Let your feet lie flat behind you, soles facing upward, toes pointing back.

🔹 2️⃣ Place Your Hands on Your Hips

• Put both palms on your lower back or the back of your hips.
• Fingers should point down toward the floor.
• Use your hands to support your spine as you prepare to bend back.

🔹 3️⃣ Lengthen the Spine and Open the Chest

• Inhale deeply.
• As you inhale, lift your chest up toward the ceiling.
• Imagine a string pulling your heart upward while keeping the lower belly gently engaged.

🔹 4️⃣ Lean Backward Gently

• Keeping the chest lifted, begin to tilt your upper body backward.
• Keep your hips pushing forward—don’t let them fall back behind your knees.
• At first, go only as far as comfortable.

🔹 5️⃣ Reach for Your Heels

• If your backbend allows, reach one hand at a time to grasp your heels.
• If this is too intense, stay with hands on hips and work on lifting the chest.

🔹 6️⃣ Let the Head Drop Back Gently (Optional)

• Once your hands are on your heels, you may let your head drop back gently, only if your neck feels comfortable.
• Do not force the neck—keep the chin tucked slightly if you feel strain.

🔹 7️⃣ Hold and Breathe Deeply

• Stay in the pose for 15–30 seconds to begin.
• Breathe slowly and deeply through your nose.
• Focus on expanding the chest and releasing tension.

🔹 8️⃣ Come Out Slowly

• Bring one hand at a time back to your hips.
• Inhale and slowly lift the torso upright.
• Sit back gently on your heels and rest.

⚠️ Contraindications & Cautions

🧘 Variations

🌿 Benefits

📜 Scriptural Benefits

While not named in ancient texts, its benefits align with traditional yogic goals of prāṇa flow, chest expansion, and nervous system vitality.

• Heart Chakra Activation (Anāhata): Opens the emotional and energetic heart.
• Removes spinal stiffness: Through back extension and deep spinal traction.
• Improves prāṇāyāma capacity: By expanding chest and improving diaphragm movement.
• Promotes courage and emotional release.

🧘 Interpreted / Modern Benefits

🌿 Ayurvedic Connection

🌬️ Breath Synchronization

🧾 Summary Table