Camel Pose
Ustrasana is a deep backbend from kneeling. Keeping hands on the lower back is a complete, safe version.
- Level
- Intermediate
- Hold
- 3–5 breaths
- Focus
- Deep chest opening
- Steps
- 6 cues · ~1 min
- Chest up, not head back
- Hips forward
Step by step
How to do Camel Pose
StartKneel with knees hip-width apart.
- 1
Kneel with knees hip-width, thighs vertical.
- 2
Place hands on the lower back, fingers down.
- 3
Lift the chest and draw the elbows toward each other.
- 4
Keep the hips over the knees.
- 5
If comfortable, reach the hands to the heels or blocks.
- 6
Keep the neck long; let the head follow only if comfortable.
- ↩
Coming out. Bring hands to the lower back, lead with the chest and rise slowly; rest in Child's Pose.
Breath
Steady breaths; do not hold.
Focus
Deep chest opening
Why practise it
Opens chest, shoulders and hip flexors.
Alignment
Cues & common mistakes
Aim for Hips over knees; lift through the chest first.
Teacher’s cues
- “Chest up, not head back”
- “Hips forward”
Watch out for
Dropping the head back and dumping into the lower back.
Make it yours
Easier, harder, supported
Hands on lower back; toes tucked; blocks.
- Supported Camel
- Blocks beside the feet
- Blanket under knees
In a sequence
Where it fits in a flow
BeforeLow Lunge
BeforeSupported Camel Variation
BeforeCobra Pose
This poseCamel Pose
AfterChild’s Pose
Good to know
Questions
Why do I feel dizzy in Camel?
Deep backbends change blood flow. Come out slowly and rest.
Ustra means camel.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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