उष्ट्रासन
Ustrasana — Camel Pose
uṣṭra = camel — kneeling tall, arching back
Kneel tall and lean back into open space; the heart leads, the hands find the heels.
In the simplest words
Kneel up tall, put your hands on your lower back, and lean back slowly like a camel showing off its chest. If it's easy, reach for your heels. Your front gets a giant stretch. Then curl into child's pose to say thank you.
What it is
From a tall kneel, the hips press forward, the chest lifts and opens, and the spine arcs back until the hands rest on the heels, the camel's proud curve. Unlike floor backbends there is nothing beneath to push from; the pose is held by the front body's own length and the legs' steady press, which makes it both demanding and strong. Backbends of this depth wake big feelings along with big breath. Teachers know it, and child's pose afterwards is part of the method, not an optional courtesy.
Before you practise: health first
Skip with serious neck or lower-back conditions, uncontrolled blood pressure, migraine, and in pregnancy beyond a gentle hands-on-hips arch. Dizziness or pinching = come up leading with the chest. Never enter or exit through a dropped head.
Getting into it
Kneel with knees hip-width, shins pressing down, toes tucked at first (heels higher = kinder).
Hands on the lower back, fingers down; press the hips forward over the knees.
Inhale, lift the chest to the ceiling and arc back; the bend spreads along the WHOLE spine.
If the chest stays lifted, reach one hand then the other to the heels; head follows last, throat easy.
To exit, hands back to the hips, inhale up leading with the chest, then fold into child's pose.
The breath
An open chest wants to gulp air. Keep the breath long and even instead; it steadies the arch.
What it is kept for
Deep chest, shoulder and hip-front opening; a full posture reset; courage practised physically.