Ustrasana (with support)
उष्ट्रासन (संस्थित)
Ustrasana, or Camel Pose, is a backbend that opens the chest and stretches the front of the body. Using support, such as blocks under the hands or keeping hands on the lower back, makes it more accessible for beginners.
Anatomy Involved
Benefits
- 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
- Back pain
- Neck injury
- High or low blood pressure
- Insomnia
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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Ustrasana, or Camel Pose, is a backbend that opens the chest and stretches the front of the body. Using support, such as blocks under the hands or keeping hands on the lower back, makes it more accessible for beginners.
How to Practice
1. Kneel on the floor with your knees hip-width apart and feet flat on the floor.
2. Place your hands on your lower back with your fingers pointing down.
3. Inhale and lengthen your spine, drawing your tailbone down.
4. Exhale and gently lean back, opening your chest towards the ceiling.
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 Ustrasana (with support)?
Ustrasana, or Camel Pose, is a backbend that opens the chest and stretches the front of the body. Using support, such as blocks under the hands or keeping hands on the lower back, makes it more accessible for beginners.
What are the benefits of Ustrasana (with support)?
Opens the chest and shoulders. Stretches the hip flexors and quadriceps. Improves posture. Stimulates abdominal organs. Relieves stress and fatigue.
Who should avoid Ustrasana (with support)?
Avoid this pose if you have: Back pain, Neck injury, High or low blood pressure, Insomnia.
How many steps are in Ustrasana (with support)?
Ustrasana (with support) is practiced in 11 steps. Kneel on the floor with your knees hip-width apart and feet flat on the floor.
Is Ustrasana (with support) suitable for beginners?
Yes, Ustrasana (with support) is a beginner-friendly pose suitable for all levels.
What props are needed for Ustrasana (with support)?
You may use: block, chair. Props make the pose more accessible and comfortable.
What poses should I do before Ustrasana (with support)?
Prepare with: Camel Pose, Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Ustrasana (with support) with other poses