🐪 Camel Pose (Ustrasana)

Camel Pose, or Ustrasana, is a deep heart-opening posture that encourages us to lean into vulnerability with courage. As you lift your chest and reach your heart skyward, you create space in the front body and awaken an energetic sense of expansiveness. Your grounded shins and strong legs provide a stable foundation, reminding us that true openness is rooted in steadiness and support.

Camel Pose can feel both exhilarating and tender. It asks us to trust, to soften the places we often guard, and to explore the edges of our comfort zone. In the heat of summer, this posture mirrors the sun’s brightness, inviting us to shine more boldly and embrace the fullness of who we are. Camel Pose invites us to open fully: to the warmth around us, to the possibilities ahead, and to our own inner radiance.

Key Alignment Notes

Knees & Legs

• Knees hip-width apart.

• Thighs stay perpendicular to the floor (avoid letting hips push too far forward).

• Press shins and tops of the feet firmly into the mat for stability.

Pelvis & Core

• Press hips slightly forward so they stay over the knees (avoid collapsing into the lower back).

• Gently engage your lower belly to support your spine.

• Lengthen the tailbone down toward the mat.

Spine & Chest

• Lift through the sternum to create space before arching back.

• Imagine the spine lengthening upward before moving into the backbend.

• Keep the chest broad and open.

Shoulders & Arms

• Roll the shoulders back and down away from the ears.

• Hands can rest on the lower back/pelvis (fingers pointing down), or reach for the heels for a deeper variation.

• Avoid letting the head drop back heavily; keep the neck long and comfortable.

Gaze (Drishti)

• Look forward, slightly up, or (if comfortable and the neck allows) gently back.

Variations and Modifications

• Tuck toes under to lift the heels, making them easier to reach.

• Place hands on blocks next to the ankles if reaching heels directly is too intense.

• Keep hands on the lower back throughout for more support and less depth.

• Reach back one hand at a time for a heel, keeping the other hand on the lower back for support.

• Wall assist: keep your thighs, hips, and chest close to a wall to encourage alignment.

• Add a bolster or folded blanket between the thighs to engage the inner legs and create more stability.

Your Invitation

Camel Pose invites us to meet the fullness of our own heart — with courage, tenderness, and trust. As you explore this shape, may you discover new spaces within yourself to soften, expand, and shine.