IntermediatebackbendCamel Pose
उष्ट्रासन
Ustrasana, or Camel Pose, is a deep backbend that opens the chest, shoulders, and hip flexors. It improves flexibility and strengthens the back muscles.
Anatomy Involved
Benefits
- Opens the chest and shoulders
- Stretches the hip flexors and quadriceps
- Strengthens the back muscles
- Improves flexibility
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High or low blood pressure
- Neck injuries
- Back pain
- Migraines
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Kneel with knees hip-width apart, thighs perpendicular to the floor
- 2Place hands on the sacrum with fingers pointing down
- 3Lift the sternum strongly toward the ceiling before arching back
- 4Press the shins and tops of the feet firmly into the floor
- 5Keep the hips directly above the knees — do not push them forward
- 6Reach for the heels only when the chest is fully open
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep hands on sacrum, don't arch deeply, or use a wall for support.
neck pain
Keep chin slightly tucked, don't drop head back fully.
knee injury
Place blanket under knees for padding, or perform half camel with one hand on sacrum.
pregnancy
Avoid deep backbend, keep hands on sacrum, or do a modified version against a wall.
Target Areas
Practice Flow
About this Pose
Ustrasana, or Camel Pose, is a deep backbend that opens the chest, shoulders, and hip flexors. It improves flexibility and strengthens the back muscles.
How to Practice
1. Kneel with your knees hip-width apart, thighs perpendicular to the floor.
2. Place your hands on your hips, fingers pointing downwards.
3. Inhale, lift your chest, and draw your shoulder blades together.
4. Exhale, slowly lean back, reaching for your heels one hand at a time. If you can't reach your heels, tuck your toes under for added height.
5. Keep your thighs perpendicular to the floor and allow your head to drop back gently.
5 more steps remaining
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Frequently Asked Questions
Common questions about Camel Pose
What is Camel Pose?
Ustrasana, or Camel Pose, is a deep backbend that opens the chest, shoulders, and hip flexors. It improves flexibility and strengthens the back muscles.
What are the benefits of Camel Pose?
Opens the chest and shoulders. Stretches the hip flexors and quadriceps. Strengthens the back muscles. Improves flexibility. Stimulates abdominal organs.
Who should avoid Camel Pose?
Avoid this pose if you have: High or low blood pressure, Neck injuries, Back pain, Migraines.
How many steps are in Camel Pose?
Camel Pose is practiced in 10 steps. Kneel with your knees hip-width apart, thighs perpendicular to the floor.
Is Camel Pose suitable for beginners?
Camel Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Camel Pose?
You may use: blanket, block. Props make the pose more accessible and comfortable.
What conditions does Camel Pose help with?
Camel Pose is therapeutic for: flexibility, strength, posture correction, digestive problems.
What poses should I do before Camel Pose?
Prepare with: Virasana, Setu Bandhasana, Bhujangasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Camel Pose with other poses