Camel Pose (Ustrasana)
Category: Backbend / Kneeling
Difficulty: Intermediate
Sanskrit/Pronunciation: Ustrasana (oosh-TRAHS-uh-nuh)
Main Focus: Chest, Shoulders, Spine, Hip Flexors, Quadriceps
Props: Yoga Mat, Yoga Blocks, Bolster, Blanket
Camel Pose (Ustrasana) is a kneeling backbend that opens the chest, shoulders and front body while encouraging mobility through the spine and hips. Practised from a kneeling position with the hips lifted as the chest opens and the hands reach towards the heels, the pose combines strength and flexibility throughout the body. Props can bring the floor closer and provide additional support, allowing you to explore the backbend gradually while maintaining stability and alignment.
- Begin in a kneeling position, knees hip-width apart, thighs perpendicular to the floor
- Place hands on lower back or hips, fingers pointing down
- Inhale to lift through the chest, drawing shoulder blades together
- As you exhale, begin to lean back—only as far as feels safe and supported
- Option to reach hands to heels (toes tucked under or tops of feet flat)
- Keep hips pressing forward and thighs vertical, avoiding collapsing into the lower back
- Let the head hang back gently or keep chin tucked if neck is sensitive
- Hold for 20–30 seconds, then slowly rise back up
- Opens chest, shoulders, and hip flexors
- Strengthens back muscles and improves spinal mobility
- Stimulates digestion and respiratory system
- Can help boost energy and combat fatigue
- Keep hands on lower back for a more supported version
- Tuck toes under to raise the heels and make them easier to reach
- Place a block next to each heel for added height and support
- Use a folded blanket under knees for cushioning
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Keeping the heels lifted in Camel Pose brings the feet closer to the hands, making the backbend more accessible and reducing strain through the lower back and shoulders. With the hands resting on the raised heels, it becomes easier to lift through the chest and lengthen the spine without overreaching. This variation is especially helpful for beginners or anyone working on mobility and confidence in deeper backbends.
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Practise Half Camel Pose by reaching one hand towards the heel while extending the opposite arm upwards, reducing the intensity of the full backbend.
Props to Support Camel Pose (Ustrasana)
Props can help make Camel Pose more accessible while supporting the body as you explore the backbend. Place yoga bricks beside the ankles or on the heels to bring the support closer to the hands, reducing the depth needed to reach backwards. A folded blanket can be placed beneath the knees for additional cushioning, while a bolster can be positioned behind the body to provide support when exploring a gentler variation.
