To enter USTRASANA – CAMEL,
1. Begin in tabletop position, then rise to your knees, keeping them hip-width apart.
2. Take a deep breath in, engage your core, and lengthen your spine to create space between each vertebra.
3. As you exhale, slowly arch your back, lifting through your chest.
4. Draw your elbows toward each other behind your back while keeping the spine long and the core active.
5. Tuck your chin gently to protect your neck.
6. Place your palms on your heels, fingers pointing toward your toes.
7. Allow your chest to lift and expand, creating a gentle but powerful heart-opening arc.
On the inhale, gently separate the shoulders and lift the heart. On the exhale, soften the shoulders and settle deeper into the pose. Hold the pose for several steady breaths, adjusting as needed.
➤ To exit the pose:
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Bring your hands to your hips, then slowly tuck your chin to chest.
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Gently walk your hands up your legs to support yourself as you return to kneeling.
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Follow with a child’s pose or forward fold to neutralize the spine.
Physical Benefits
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Stretches the chest, abdomen, and hip flexors
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Increases spinal flexibility
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Strengthens the core and back muscles
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Stimulates the thyroid and supports hormonal balance
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Aids digestion and may help lower blood pressure
Energetic & Emotional Benefits
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Deeply opens the heart center (Anahata Chakra)
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Releases emotional tension stored in the chest and belly
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Encourages vulnerability, trust, and courage
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Activates inner strength and confidence through openness
Ustrasana invites you to rise from your core and bow backward into the unknown — a gesture of trust and expansion. Through this courageous heart-opening posture, you melt the protective shell and remember the strength it takes to be soft.
