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Advancedkneeling

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Ustrasana II

उष्ट्रासन II

Ustrasana II is an advanced Camel Pose with hands reaching the floor behind the feet.

Anatomy Involved

Benefits

3

Avoid If

4
  • Lower back injuries
  • Neck injuries
  • Knee injuries
  • Vertigo

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding
✕Letting the hips shift forward of the knees
✕Collapsing the lower back
✕Tensing the shoulders and neck
✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues
  • 1Place padding under the knees if needed for comfort
  • 2Align the hips directly above or behind the knees
  • 3Keep the spine long and the chest lifted
  • 4Press the tops of the feet or toes firmly into the floor
  • 5Engage the core to support the lower back

Pose Details

Helps With

flexibilityposture correction

Pose Type

backbend

Body Focus

spinechest

Focus Areas

flexibility

Yoga Styles

iyengarashtanga

When to Practice

peak pose

Position

kneeling

Modify If You Have

knee injury

Place blanket under knees.

Target Areas

Upper BackLower BackQuadsChestAdductors

Practice Flow

Adho Mukha Svanasana
Adho Mukha Svanasana
VI
Virasana
Camel Pose
Camel Pose
US
This pose
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Savasana
Savasana

About this Pose

Ustrasana II is an advanced Camel Pose with hands reaching the floor behind the feet.

How to Practice

1

1. Kneel, hips-width apart.

2

2. Hands on hips.

3

3. Inhale, lift the chest.

4

4. Exhale, lean back — standard Ustrasana.

5

5. Place hands on heels.

5 more steps remaining

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Frequently Asked Questions

Common questions about Ustrasana II

What is Ustrasana II?

Ustrasana II is an advanced Camel Pose with hands reaching the floor behind the feet.

What are the benefits of Ustrasana II?

Deep chest and spine opening. Extreme quadriceps stretch. Builds courage and trust.

Who should avoid Ustrasana II?

Avoid this pose if you have: Lower back injuries, Neck injuries, Knee injuries, Vertigo.

How many steps are in Ustrasana II?

Ustrasana II is practiced in 10 steps. Kneel, hips-width apart.

Is Ustrasana II suitable for beginners?

Ustrasana II is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Ustrasana II help with?

Ustrasana II is therapeutic for: flexibility, posture correction.

What poses should I do before Ustrasana II?

Prepare with: Adho Mukha Svanasana, Virasana, Camel Pose. These warm up the relevant muscles and joints.

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