Ushtrasana stretches the front body: chest, abdomen, quadriceps, and hip flexors.

It improves spinal flexibility, strengthens the

back muscles& improves posture. It creates space in the chest & lungs, increases breathing capacity & helping to relieve
respiratory ailments. It stimulates the kidneys, which improves digestion. This pose energizes the body &helps to reduce fatigue.

Pose

Camel

Translation:

Sanskrit

Ushtrasana

Ushtra= camel

Instructions:
Begin kneeling upright w/knees hip-distance apart. Rotate your thighs inward and press your shins and the tops of your feet
into the floor. Do not squeeze your buttocks. Rest your hands on the back of your pelvis, w/ your fingers pointing to the floor.
Lengthen your tailbone down to the floor & widen the back of your pelvis. Lean back, with your chin slightly tucked toward your
chest. You can stay here, keeping your hands on their back pelvis.If you are comfortable here, reach back & hold onto each
heel. Your palms should rest on your heels with your fingers pointing toward your toes &your thumbs holding the outside of
each foot.Keep your thighs perpendicular to the floor, with your hips directly over your knees. If it is difficult to grasp your heels
w/out feeling compression in the low back ( see modifications). Lift up through your pelvis, keeping your lower spine long. Turn
your arms outward without squeezing your shoulder blades. Keep your head in a neutral position, or allow it to drop back
w/out straining or crunching your neck. To release, bring your hands back to your front hips. Inhale, lead with your heart, and
lift your torso by pushing your hips down toward the floor. Your head should come up last. Rest in Childs Pose or hero.

Modifications/Variations:
Modifications:
A) Hands on hips
B) Hands on heels or blocks w/ toes tucked under
C) Front of body against the floor
Ustrasana can be a very difficult pose for the neck, especially if your shoulders are tight. You can use a wall as a prop to
protect your neck. Prepare for the pose with your back to a wall, with your toes turned under and your soles as close to the
wall as possible. Exhale and lean back. Press the crown of your head into the wall and, against this pressure, lift the shoulder
blades deeper into your back. Keep your hands on your pelvis or swing them back to press your palms against the wall.

Benefits & Doshas Balanced:

Ayurveda Element:

Opens the throat & thyroid, muscles of respiration for

fuller breathing. Activates the immune system especially
the thymus gland.

Space
Fire __
Air ___
__ Earth __ Water __

Respiratory ailments Mild backache

Fatigue

Contraindications:
Contraindicated for those w/ neck pain or injury, high
blood pressure, heart disease, hypothyroid or stroke.
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
Those w/ low back pain or knee pain should use
modification

Correction for Imbalance:

Vata:

focus on grounding the shins & tops of feet. Use

blocks for hands if they do not reach feet comfortably

Pitta:

focus on heart opening

Kapha:

focus on opening the chest & lungs

Prana Vayus:
Chakras:
Langhana/Brahmana:

A heart opening pose: stimulates & balances 4th and 5th chakras, located at the heart & throat.The heart &throat centers are
often closed off & protected,evidenced by slouching, lowered chins &poor posture.It can stir up emotions more than other poses.