Camel Pose II, also called Advanced Camel is a classical yoga posture. Its Sanskrit name Ustrasana II translates word-for-word as: Ustra (Camel) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen the quadriceps, open the chest and stretch the hip flexors. Extreme quadriceps stretch. Builds courage and trust. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

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Quadriceps(strengthening)
In Ustrasana II, the quadriceps are called upon to work with even greater intensity, not merely to stabilize the knees but to actively drive the thighs forward and lift the hips higher. This sustained isometric contraction is crucial for preventing the hips from dropping back, enabling the spine to extend more fully and without compromise. They provide the foundational thrust that allows the upper body to lift and arc deeper, creating space in the sacrum and lumbar spine.
Hip Flexors(lengthening)
The demand for profound lengthening in the hip flexors, particularly the psoas and rectus femoris, is significantly amplified in Ustrasana II. As the spine extends deeper and the chest lifts higher, these muscles must release with greater intelligence and surrender, allowing the anterior pelvis to open fully without strain on the lumbar spine. This requires not just passive stretch but an active internal softening to create a smooth, continuous curve from the knees through the abdomen.
Abdominal Muscles(lengthening | stabilizing)
While profoundly lengthening across the anterior trunk, the abdominal muscles must maintain an even more sophisticated and subtle engagement in Ustrasana II. This controlled activation is paramount for protecting the lumbar spine from compression, creating space for the deeper spinal extension, and ensuring the backbend originates from the thoracic spine rather than collapsing into the lower back. They act as an intelligent inner corset, supporting the spine's ascent while allowing the front body to expand.
Full anatomical benefits — muscles, joints, organs →

Avoid If

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Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Vertigo / Dizziness
Rapid head movements and changes in head position can trigger dizziness and increase the risk of losing balance.
Move slowly, keep the gaze fixed on a steady point, and practise near a wall for safety.

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.

Practice Flow

US

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Kneel, hips-width apart.

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2. Hands on hips.

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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 Camel Pose II?

Camel Pose II, also called Advanced Camel is a classical yoga posture. Its Sanskrit name Ustrasana II translates word-for-word as: Ustra (Camel) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen the quadriceps, open the chest and stretch the hip flexors. Extreme quadriceps stretch. Builds courage and trust. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with spinal injury and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Camel Pose II?

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

Who should avoid Camel Pose II?

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

How many steps are in Camel Pose II?

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

Is Camel Pose II suitable for beginners?

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

What conditions does Camel Pose II help with?

Camel Pose II is therapeutic for: flexibility, posture correction.

What poses should I do before Camel Pose II?

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

Camel Pose II