Ustrasana: Camel Pose for Gratitude and Contentment
This Thanksgiving week, let’s take a moment to reflect on gratitude—both on and off the mat. One of my favorite heart-opening poses, Ustrasana (Camel Pose), can help us embody this energy of gratitude and contentment in a beautiful and vulnerable way. By opening the heart, we are not only inviting ourselves to give, but also to receive the gifts around us.
In this post, we’ll explore the physical and emotional aspects of Ustrasana, as well as the yogic concept of Santosha—a practice of contentment and acceptance. Santosha reminds us to appreciate all that we have and to embrace the present moment. By practicing both Ustrasana and Santosha together, we can cultivate a deep sense of gratitude in our lives.
5 Tips to Elevate Your Camel Pose and Cultivate Santosha
Positioning Your Hips and Knees
In Ustrasana, your hips should stay directly over your knees to maintain structural integrity. If the hips shift back toward the heels, it can strain the lower back. Similarly, pushing the hips too far forward can create instability. To support this alignment, you may want to pad your knees with a blanket or double-fold your mat. Engage your glutes to press the hips forward and think of drawing your inner thighs toward each other. A block between the thighs can help with this.
When it comes to Santosha, let go of any judgment about using props or adjustments. Accepting support is part of the practice, and it doesn’t mean you’re “bad” at yoga. Be compassionate with yourself, and cultivate contentment with where you are today.
Setting Up Your Shoulders for Stability
Instead of simply drawing the shoulder blades together, roll them up, back, and down before entering the pose. This keeps the shoulders stable and the chest open, creating a solid foundation. The posture is less about bending backward and more about lifting upward, keeping the heart open.
Incorporate Santosha by embracing where your heart leads you in the pose. Release expectations—whether it’s touching your head to your feet or comparing yourself to others. Focus on what feels good to you, and be content with that.
Ensuring Safety in Your Low Back
Engage your core and lift through the front body to avoid collapsing into the low back. Uddiyana Bandha (drawing the navel toward the spine) helps protect the lumbar spine by keeping the core engaged. You might even try holding the pose without using your hands for support, which requires extra core strength.
Santosha here means accepting where your backbend naturally lands today. Instead of striving for more, find gratitude in the fact that your body is capable of this heart-opening shape. How incredible is it that we have the opportunity to move in such a way?
Supporting the Cervical Spine (Neck)
Be mindful of your neck in this pose. Start with your chin toward your chest, and gradually move into a deeper position as it feels comfortable. For some, lifting the head back might feel good, while others may prefer to keep the head aligned with the spine.
With Santosha, accept the version of the pose that works for you today. If you’re dealing with injuries or tightness in your neck, it’s okay to keep your head in a more supported position. Find contentment in this choice, and avoid attaching to any particular outcome.
Exploring Modifications and Variations
There are many ways to explore Camel Pose, from placing your hands on your low back, to reaching for your heels, or even incorporating blocks. One of my favorite variations is to place one hand on a heel and the other behind the head, allowing the neck to relax into the hand. You can also try transitioning from Camel Pose to Wheel Pose if you’re feeling adventurous.
Regardless of the variation you choose, Santosha invites you to celebrate the present moment. Whether you’re going deep into the pose or opting for a more gentle modification, all versions are valid. It’s not about achieving the “full expression,” but about listening to your body and giving it what it needs.
Practicing Santosha On and Off the Mat
Ustrasana beautifully connects us to Santosha, physically, emotionally, and spiritually. It invites us to open our hearts and find gratitude for everything we have in our lives. How can you practice Santosha outside of your yoga practice? Do you have a gratitude practice? Can you give yourself more grace in both the easy and difficult moments?
As you move through your yoga practice, remind yourself to be content with what is. Santosha is not about complacency; it’s about celebrating what you already have and releasing the need for more. This Thanksgiving week, take a moment to open your heart in Ustrasana and let gratitude fill you up.
For more on deepening your practice, check out the Deepen Your Practice Podcast, and if you’re looking to dive deeper into yoga, explore our offerings at True Love Yoga and our 200-hour Yoga Teacher Training.
