Ustrasana, or Camel Pose, is a deep back-bending posture performed from a kneeling position. It offers extension to the spine, opens the chest, and stretches the entire front of the body, including the abdomen and hip flexors. Careful execution and deliberate alignment are necessary to safely achieve the full benefits of this posture.
Setting Up the Foundation
Begin by kneeling on your mat with the knees hip-width apart, ensuring the thighs are perpendicular to the floor. Proper alignment starts at the base, so you may choose to have the tops of your feet flat on the floor or tuck your toes under to elevate the heels, which can make reaching back easier. Press the shins and feet firmly into the floor to activate the leg muscles and stabilize the lower body.
Before initiating the backbend, place your hands on your lower back, just below the waist, with fingers pointing downward. This placement reminds you to lengthen the spine upward before arching backward. Engage the lower abdominal muscles and draw the tailbone slightly toward the knees to avoid compressing the lumbar spine. Keep the hips stacked directly over the knees to distribute the stretch safely across the front of the body.
Step-by-Step Execution of Ustrasana
Inhale and actively lift the chest toward the ceiling, drawing the shoulder blades back and down the spine. The back-bending action should initiate primarily from the upper and middle back, or thoracic spine, which has a natural capacity for extension. As you lean back, gently push the pelvis forward so the hips remain vertically aligned over the knees. This action intensifies the stretch through the quadriceps and hip flexors.
Keep the chin slightly tucked toward the chest while reaching back, which helps to maintain length in the back of the neck. If flexibility allows, release one hand at a time to reach for the corresponding heel. For those who cannot reach the heels, a modification involves using yoga blocks placed outside each ankle or simply keeping the hands on the low back for support. Once connected to the heels, press the hips forward and lift the sternum, consciously expanding the rib cage to deepen the arc of the backbend.
If the neck feels comfortable and free of strain, gently allow the head to release backward, ensuring the throat remains soft. Focus on slow, deep inhales and exhales, using the breath to sustain the lift of the chest and the forward drive of the hips. Keep the legs active, engaging the inner thighs slightly to prevent the knees from splaying. Use the strength of the legs and core to support the posture, avoiding resting your full body weight on the hands and heels.
Safe Exiting and Counter Poses
Exiting Ustrasana requires control and abdominal engagement to prevent strain on the spine. Re-engage the deep core muscles and bring the chin back toward the chest to protect the neck. Bring one hand at a time back to the low back for support, or simultaneously release the heels, drawing the torso upward using core strength.
Lift the torso slowly and controllably, bringing the body back to the neutral kneeling position with the spine vertical. Once upright, immediately transition into a neutralizing posture to release and re-lengthen the spine after the deep backbend. Child’s Pose (Balasana) provides a gentle flexion to counteract the extension.
From kneeling, bring the big toes to touch and widen the knees to the edges of the mat. Fold the torso forward to rest the forehead on the floor. Extend the arms forward or rest them alongside the body, allowing the entire spine to round naturally. Remain in Child’s Pose for five to ten deep breaths to allow the nervous system and spinal muscles to fully relax and neutralize.