Asana of the Month: Ustrasana (Camel Pose)

Each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons.

BKS Iyengar states that “people with drooped shoulders and hunched backs will benefit [from] this asana,” while notes that the pose can have therapeutic applications for respiratory ailments, mild backaches, fatigue, anxiety, and menstrual discomfort.

Ustrasana (Camel Pose):

Ustra = camel
Asana = pose, posture

Benefits [according to]:
• Stretches the entire front of the body—the ankles, thighs, groins, abdomen, chest, and throat
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles
• Improves posture
• Stimulates the organs of the abdomen and neck

• High or low blood pressure
• Migraines
• Insomnia
• Serious low back or neck injury

Preparatory Poses:
• Bhujangasana
• Dhanurasana
• Salabasana
• Setu Bandha
• Supta Virasana
• Urdhva Mukha Svanasana
• Virasana

Follow-up Poses:
• Dandasana
• Dhanurasana
• Sarvangasana
• Setu Bandha
• Sirsasana
• Urdhva Dhanurasana
• Virasana

Song that Most Comes to Mind While in the Posture:
Busta Rhymes’ “Break Ya Neck”
Asana Girl, aka Danielle Polen, is a Tranquil Space yoga teacher.

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