Camel Pose
Ustrasana
Camel Pose (Ustrasana, meaning "camel" in Sanskrit) is a kneeling backbend that produces one of the most complete openings of the front body available in yoga, stretching the hip flexors, abdomen, chest, throat, and shoulders simultaneously. Practised from the knees rather than the feet, it removes the hamstring restriction present in other backbends and allows the pelvis to tilt forward freely, making the front body opening genuinely deep. It is an intermediate posture that requires careful preparation through gentler backbends and should always be followed by a counter-pose such as Child's Pose to release the lower back. The intensity it produces is matched by the sense of openness and expansion that follows when it is practised well.
Benefits
- Deeply stretches the entire front of the body
- Strengthens the back muscles and spine
- Opens the chest, improving breathing
- Stimulates the kidneys and digestive organs
- Combats the effects of forward-leaning posture
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart, tops of feet flat on the mat.
- 2
Place your hands on your lower back, fingers pointing down.
- 3
Inhale and lift your chest, arching back gently.
- 4
If comfortable, reach your hands back to your heels, one at a time.
- 5
Push your hips forward and up, keeping them above the knees.
- 6
Let the head drop back gently, or tuck the chin to protect the neck.
- 7
Hold for 3–5 breaths, then come up slowly.
Common Mistakes to Avoid
Compressing the lower back: distribute the bend evenly through the whole spine
Flaring the knees wide: keep them hip-width
Coming up too quickly: rise slowly to avoid dizziness
Modifications & Variations
Keep hands on lower back and avoid reaching for heels
Tuck toes under to raise the height of your heels
Use blocks beside the ankles as a target for your hands
Safety Notes
⚠High or low blood pressure
⚠Migraine
⚠Lower back injury
⚠Neck injury: keep chin tucked
