Camel Pose
Ustrasana is a deep backbend from kneeling. Keeping hands on the lower back is a complete, safe version.
- Level
- Intermediate
- Family
- Backbend
- Hold
- 3–5 breaths
- Works
- Chest, hip flexors, quads, shoulders
- Chest up, not head back
- Hips forward
Step by step
How to do Camel Pose
Begin Kneel with knees hip-width apart.
- 01
Kneel with knees hip-width, thighs vertical.
- 02
Place hands on the lower back, fingers down.
- 03
Lift the chest and draw the elbows toward each other.
- 04
Keep the hips over the knees.
- 05
If comfortable, reach the hands to the heels or blocks.
- 06
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
Hips over knees; lift through the chest first.
Teacher’s cues
- “Chest up, not head back”
- “Hips forward”
Common mistakes
Dropping the head back and dumping into the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hands on lower back; toes tucked; blocks.
Variations
- Supported Camel
Props
- Blocks beside the feet
- Blanket under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Avoid with neck or lower-back injury, high/low blood pressure.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Ustra means camel.
Questions
Why do I feel dizzy in Camel?
Deep backbends change blood flow. Come out slowly and rest.
