Ustra in Sanskrit means
camel. When the body takes on this
pose, the curve of the front
chest resembles the hump of the camel’s back.
If looked more closely at the characteristics of this amazing creature the metaphor for the yogi comes to light. A typical camel lives in an arid, barren landscape and has thereby developed ways to physically draw in as a means to survive. Camels can store massive amounts of water and food in their bodies and thus can live for up to two weeks without water and for a month without food. They can withstand large temperature changes within their bodies and can lose up to 25% of their body weight through sweat without suffering. Their mouths and tongues can handle the sharpest desert thorns and their nostrils can seal closed during a sandstorm.
When the yogi stays close to the teachings and stores them in their body and in their mind through practice and study, then these teachings are always available to nourish their spirit, even in the bleakest of circumstances, the sandstorms of life. When, as recommended by Patanjali, we attend to this practice of yoga without interruption and with devotion, our life will be firmly grounded in the truth of our Divine Self, and from this groundedness our thoughts, words and actions can then extend out with compassion and love to all Beings. One become sturdy like the camel, unaffected by the rollercoaster of circumstance, with a deep reserve to draw on.
Sometimes when one is caught up in life’s dramas, the last thing we want to do is practice. The body feels too heavy for asana, the mind too distracted for meditation. When suffering through difficulties it may seem easier to surrender to that state of mind and wallow in the mental sandstorm. But it is exactly in these times, as the camel knows, that we
reach deep inside and reconnect to that nourishing core, with the faith, or shradda , that our perseverance in our practice will sustain us in all states of awareness. It is not a blind faith, but rather a faith that knows we have created a great storehouse of connection to the Divine exactly for these times in our lives.
Ustrasana
Kneeling at the front of the mat, separate the knees and
feet hip width distance (6-8 inches) apart. The feet are pointed with toes pointing straight back and shins parallel to each other
Bring the hands to the
lower back, thumbs pressing the sacrum, and simultaneously press down while lifting up and extending through the sides of the body. As you inhale lift the chest up and begin to arch the upper chest while
keeping the thighs vertical to the floor, without compressing the lower back, and keeping the chin on the chest. Reach the palms of the hands to touch the soles of the feet, then press the pelvis forward and allow the head to release back. Take several breaths here. To come out of the pose without twisting the torso, leading from the center of the chest on an inhale lift back up to standing on the knees, and then sit on the heels
Variations / Modifications
the lower back is tight, the toes can be tucked under so the feet are flexed bringing the ankles closer to reach; this is Rabbit’s pose. The beginner can also practice reaching back with one hand at a time, keeping the other arm extended forward as a counterbalance.If the ankles or feet are out of reach, keep the hands on the lower back.If releasing the head back in the full pose brings too much strain to the neck, keep looking down the front of the body.One way to practice keeping the thighs vertical is to do the pose at the wall. Come to kneel right up against the wall with your thighs pressing into the wall, legs parallel. Keeping the hip points in contact with the wall the entire time come into the pose as described above, continuing to press the hips forward to maintain this contact.
More summaries about the Yogasana-Ustrasana-Fifth Asana described in detail