उष्ट्रासन

Uṣṭrāsana

Camel Posture

Sources: Haṭha Ratnāvalī 3.48 · Gheraṇḍa Saṃhitā 2.41

Classical Description

The Haṭha Ratnāvalī describes:

“Kneeling, with knees hip-width apart, arch the back backward. The hands take the heels. The head falls back. This is Uṣṭrāsana.”

The name derives from uṣṭra (camel), evoking the characteristic curve of the camel’s hump.

Technique

  1. Kneel with knees hip-width apart
  2. The thighs remain vertical, perpendicular to the floor
  3. Place the hands on the lower back, fingers pointing down
  4. Inhale and lift the chest, gradually arching the spine
  5. If possible, bring the hands to the heels
  6. Push the hips forward to keep the thighs vertical
  7. Let the head fall back if the neck permits
  8. Breathe deeply, expanding the chest

Benefits According to the Texts

The Haṭha Ratnāvalī indicates:

  • Strengthens back and shoulders
  • Expands the chest and improves breathing
  • Stimulates the abdominal organs

Tradition adds:

  • Stretches the entire front of the body
  • Strengthens the back muscles
  • Stimulates the adrenal glands
  • Opens the heart center (anāhata cakra)

Notes

Uṣṭrāsana is an intermediate backbend that prepares for deeper postures like Kapotāsana. The key is keeping the hips pushing forward to protect the lumbar area. Those with stiffness can keep hands on the lower back or use blocks beside the feet. Neck extension backward is optional; those with cervical issues can keep the chin toward the chest.