Ustrasana: the camel, the pose that opens the heart

We spend our days closing in: hunched over the desk, the phone, our worries. The shoulders round forward, the chest caves in, the breath goes shallow. Then comes the camel — Ustrasana — and does the exact opposite: it asks you to open. And at first it's a little scary, because opening up, as we know, is always the hardest thing.

After the balance of the tree, today in the Asana Library we step into the world of backbends: the poses that open the heart. And the camel is the perfect doorway in.

The name: what Ustrasana means

The name is simple: ustra means camel, asana is the pose. Ustrasana is the camel pose. It's pronounced roughly ush-tras-ana. The name comes from the shape: the body arching backwards recalls the hump of the animal. But, as we'll see, the camel of this pose doesn't carry burdens — it lets them go.

The symbol: opening what we protect

All backbends share one meaning: they open the most vulnerable part of us — the chest, the throat, the belly — the part we instinctively keep sheltered. It's no coincidence that in the face of danger we curl up. Arching backwards is the opposite gesture: offering the heart instead of defending it. That's why the camel isn't just an exercise for the back: it's a small act of courage.

How to enter it, step by step

• ●Kneel down, shins on the floor, knees hip-width apart and your pelvis right over your knees.
• ●Bring your hands to your lower back, fingers pointing down, and draw your elbows towards each other.
• ●Lengthen your tailbone down and lift your sternum up and back: the opening comes from the chest, not the waist.
• ●If you're steady, reach your hands to your heels one at a time, keeping the pelvis forward, over the knees (thighs stay vertical).
• ●Keep your neck in line with the spine, gaze up; let the head drop back only if your neck is comfortable. Breathe.
• ●To come out, rise up leading with the chest (not the head) and rest for a few breaths in child's pose.

The 3 most common mistakes

• ●Collapsing into the lower back: crunching the low back instead of lengthening it hurts and closes the chest. Lengthen up first, then arch — the opening comes from the sternum.
• ●Pushing the pelvis back: if the hips slide behind the knees, the pose «breaks» at the waist. Push the pelvis forward, thighs vertical.
• ●Throwing the head back sharply: it compresses the neck. Let the head drop only with control, or keep it neutral with the gaze up.

The benefits

• ●Opens the chest, shoulders, throat, belly and hip flexors: everything that a seated life shortens.
• ●Strengthens the back and improves posture, countering the tendency to «close» forward.
• ●Gives energy: backbends are stimulating, awakening the breath and your presence.
• ●Encourages an emotional release: opening the chest sometimes stirs something inside too. It's normal, and precious.

The variations, from easiest to most advanced

• ●Easier — keep your hands on your lower back and don't reach for the heels: opening the chest matters more than depth.
• ●Comfortable — tuck your toes so the heels rise and your hands reach them without forcing; or rest your hands on two blocks beside your ankles.
• ●Intermediate — one hand on a heel and one on the back, to learn the opening without losing control.
• ●Advanced — the full camel with the head dropping back; then, in time, Laghu Vajrasana, towards deeper backbends like Kapotasana.

Who it's for (and who should take care)

The camel is accessible to almost everyone in its gentle version (hands on the back). Take care, go gradually and get guidance in case of lower-back or neck problems, hernias, high or low blood pressure, migraine and during pregnancy. One rule that always applies: after a backbend, give yourself a counter-pose that gently rounds the back again, like child's pose. The body loves contrasts — but gentle ones.

A curiosity

Don't be surprised if, coming out of the camel, you feel strangely moved, or elated, or with the urge to take a deep breath. Backbends open the area of the chest — the one yoga associates with the heart, the anahata — and sometimes release tension you didn't know you were holding. It's not magic: it's a body that, by opening, remembers what it's like to be without defences. Even just for one breath.

“Closing is a reflex; opening is a choice. The camel reminds you that courage, sometimes, is just this: offering your heart instead of defending it. — Silvia

Frequently asked questions