Supported Camel Pose, also called Chair Camel is a classical yoga posture. Its Sanskrit name Ustrasana (with support) translates word-for-word as: Ustra (Camel) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Stretches the hip flexors and quadriceps. Improves posture. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners. A block and chair can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and insomnia should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Opens the chest and shoulders
Stretches the hip flexors and quadriceps
Improves posture
Stimulates abdominal organs
Relieves stress and fatigue
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

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.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
Insomnia
Stimulating pranayama and energising poses can activate the sympathetic nervous system, making sleep harder if practised late in the day.
Practise calming, exhalation-focused breath work; avoid stimulating postures or pranayama close to bedtime.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Rest the hands on blocks to begin opening the chest and shoulders before progressing toward full hand-to-floor contact.

Chair

Drape the back over the seat of a chair to create a gentle, supported backbend with the head and neck fully released.

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

spinechesthips

Focus Areas

flexibilitystrengthbreathing

Best For

beginners

Yoga Styles

iyengarhatha

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. Kneel on the floor with your knees hip-width apart and feet flat on the floor.

2

2. Place your hands on your lower back with your fingers pointing down.

3

3. Inhale and lengthen your spine, drawing your tailbone down.

4

4. Exhale 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 your hands on your lower back.

6 more steps remaining

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Frequently Asked Questions

Common questions about Ustrasana (with support)

What is Supported Camel Pose?

Supported Camel Pose, also called Chair Camel is a classical yoga posture. Its Sanskrit name Ustrasana (with support) translates word-for-word as: Ustra (Camel) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Stretches the hip flexors and quadriceps. Improves posture. Suitable for beginners and regular practitioners alike, it is a meaningful addition to any practice, particularly beneficial for beginners. A block and chair can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and insomnia should approach with care or consult a qualified teacher.

What are the benefits of Supported Camel Pose?

Opens the chest and shoulders. Stretches the hip flexors and quadriceps. Improves posture. Stimulates abdominal organs. Relieves stress and fatigue.

Who should avoid Supported Camel Pose?

Avoid this pose if you have: Back pain, Neck injury, High or low blood pressure, Insomnia.

How many steps are in Supported Camel Pose?

Supported Camel Pose is practiced in 11 steps. Kneel on the floor with your knees hip-width apart and feet flat on the floor.

Is Supported Camel Pose suitable for beginners?

Yes, Supported Camel Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Supported Camel Pose?

You may use: block, chair. Props make the pose more accessible and comfortable.

What poses should I do before Supported Camel Pose?

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

Supported Camel Pose