Ustrasana - camel pose

Ustrasana (Camel Pose)

What is Ustrasana (Camel Pose)?

Ustrasana, also known as Camel Pose, is a yoga asana (posture) that is commonly practiced in Hatha yoga. It is an intermediate backbend pose that stretches and opens up the front of the body while also strengthening the back muscles. Ustrasana can be a beneficial pose for improving posture, increasing flexibility, and energizing the body.

To enter this asana, kneel, then bend back to touch the feet with both hands. The depth of the bend differs according to the flexibility of the practitioner. Developed practitioners are often able to bend far adequately to touch their feet with their heads.

Ustrasana or camel pose may even be referred to as camel pose in English.

How to do Ustrasana, Or Camel Pose (Step-By-Step)?

To begin with, Stand on your knees. Hold the thighs whole straight.

  • Hold the knees and feet together. Lean in the backward path.
  • Slowly move additional backward.
  • Then, reach the right heel with the right hand, and the left heel with the left hand.
  • Avoid straining the body. Push the hips in the forward path.
  • The thighs should be kept standing. Then flex the head and the spine backward and as far as probable without straining.
  • Lastly, relax the body and the muscles of the back. Support the body weight similarly on the legs and arms.
  • Keep the arms in such a path that they anchor the shoulders to maintain the back arch.
  • Stay in the same position for as long as you discover it relaxing.
  • Then, release the hands from the heels one by one and return to the beginning place.

Ushtrasana or Camel Pose Video

Benefits of Camel Pose:

  • Improves posture
  • Cures constipation
  • Decreases fat on thighs
  • Relieves lower back pain
  • Loosens up the vertebrae
  • Stimulates endocrine glands
  • Strengthens thighs and arms
  • Releases tension in the ovaries
  • Helps to heal and balance the chakras
  • Opens the chest, improving respiration
  • Improves flexibility, especially in the spine
  • Complements overall health and well-being
  • Strengthen organs of the abdomen, pelvis, and spine
  • Stretches and strengthens the shoulders and back
  • Expands the abdominal area, enhancing digestion and elimination

Modifications and Variations

Need a Modification?

Utilize blocks on either side of your feet if you need a small height for your hands.
You can maintain your hands on your low back if reaching back for your feet or utilizing blocks doesn’t work for you. Your fingers should be suggested down and you will be squeezing your elbows towards each other.

Up for a Challenge?

Try bearing hold of opposite ankles.
You can even attempt a deviation where one arm maintains your heel while the different one reaches toward the ceiling.
You can even attempt the thunderbolt pose (Laghu Vajrasana)

Contraindications Of Ustrasana

Individuals belonging to the geriatric age, hernia, and those who are less flexible should attempt this pose with proper medical guidance.

Individuals having spinal injuries can take this asana under expert advice.

If there is no adequate support, the backbone may spasm and hence it should be done with a lighter posture with a small deviation of this particular pose.

Individuals having neck injuries, and surgery. must not drop their head back and support should maintain it neutral, close to their chest while practicing this pose.


Ustrasana, (Camel Pose) is a backbend yoga posture that stretches and opens the chest of the body and strengthens the back muscles. It can help to improve your poor posture, increase flexibility, and provide a relaxing effect. Practicing Ustrasana requires proper alignment, mindful breathing, and gradual progression. It’s important to listen to your body, practice within your comfort level, and seek guidance from a qualified instructor or healthcare professional if you have any concerns or limitations. Enjoy the benefits of this beautiful asana while honoring your body’s needs and limitations.


1. What is the technique of Ushtrasana?

In the technique of Ustrasana (Camel Pose) kneeling on the floor keeps your knees in line with the shoulders and soles of the feet facing the ceiling. Hold your hand on your thighs. Inhale and arch your back and place your palms on the heels of your feet. Keep your arms straight.

2. What are the benefits of Ustrasana?

It strengthens the chest, stomach, and quadriceps muscles and tones the glutes and hamstrings (back of thigh) muscles. Ustrasana may permit the cervical stress to be decreased while stretching the neck in the backbend. It may even aid in strengthening the shoulders, arms, back, and leg muscles.

3. What are the benefits of Ustrasana during pregnancy?

This modified pose is a stunning supported backward bend, great for opening up the shoulders, chest, and hips during your pregnant months. It even brings a deep expanse to the quads, across the knees, and into the pelvis.

4. What is the disadvantage of Ustrasana?

Limitations: To be avoided if you are recovering from abdominal surgery or if have problems in the cervical spine, a discal hernia, lumbar lordosis, sciatica, or arthritis in the solicitation zones. Not advised for individuals who have high blood pressure, migraines, or insomnia.

5. Is Ustrasana good for the heart?

Ustrasana is a chest-opening movement that prolongs the chest muscles and enhances blood circulation in your body. This boosts your heart health and enhances your chest cavity.

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