Camel Pose Hands on Heels, also called Classic Camel Pose is a classical yoga posture. Its Sanskrit name Ustrasana Variation with Hands on Heels 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, engage the core and open the chest. Stretches the chest and abdomen. Strengthens back muscles. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners. Practitioners with knee injury and migraine should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Improves flexibility
Stretches the chest and abdomen
Strengthens back muscles
Stimulates digestive organs
Opens the heart chakra
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Limit the depth of the backbend, breathe smoothly, and avoid holding the pose for extended periods.
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.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
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.

Common Mistakes to Avoid

✕Dropping the head back without control — keep the neck long initially

✕Pushing the hips forward past the knees — stack hips over knees

✕Compressing the lumbar spine — lead with the chest, not the lower back

✕Squeezing the buttocks too tightly — firm but not clenched

✕Holding the breath — breathe steadily throughout

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

Pose Type

backbend

Body Focus

spinechestcore

Focus Areas

flexibilitystrengthbreathing

Best For

beginners

Yoga Styles

hathaiyengar

When to Practice

peak pose

Position

kneeling

Practice Flow

US

This pose

Apanasana

Supta Matsyendrasana I (Supine Spinal Twist)

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Begin in Vajrasana.

2

2. Rise onto your knees, keeping your knees and feet hip-width apart.

3

3. Place your hands on your lower back, fingers pointing down.

4

4. Inhale and gently lean back, opening your chest towards the ceiling.

5

5. If possible, reach back and grasp your heels with your hands. If not, keep hands on lower back.

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Frequently Asked Questions

Common questions about Ustrasana Variation with Hands on Heels

What is Camel Pose Hands on Heels?

Camel Pose Hands on Heels, also called Classic Camel Pose is a classical yoga posture. Its Sanskrit name Ustrasana Variation with Hands on Heels 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, engage the core and open the chest. Stretches the chest and abdomen. Strengthens back muscles. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners. Practitioners with knee injury and migraine should approach with care or consult a qualified teacher.

What are the benefits of Camel Pose Hands on Heels?

Improves flexibility. Stretches the chest and abdomen. Strengthens back muscles. Stimulates digestive organs. Opens the heart chakra.

Who should avoid Camel Pose Hands on Heels?

Avoid this pose if you have: High blood pressure, Neck injuries, Migraines, Knee injuries.

How many steps are in Camel Pose Hands on Heels?

Camel Pose Hands on Heels is practiced in 10 steps. Begin in Vajrasana.

Is Camel Pose Hands on Heels suitable for beginners?

Yes, Camel Pose Hands on Heels is a beginner-friendly pose suitable for all levels.

What poses should I do before Camel Pose Hands on Heels?

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

Camel Pose Hands on Heels