Camel Pose Ustrasana
Description
Camel Pose (Ustrasana) is a deep kneeling backbend where you arch your spine backward and reach your hands to your heels. It opens the chest, shoulders, and hip flexors while strengthening the back. It is one of the most powerful heart-openers in yoga.
Muscle Group
Chest, Core, Hip Flexors, Yoga
Equipment Required
Camel Pose Ustrasana Instructions
- Kneel on the floor with knees hip-width apart, shins flat on the mat.
- Place your hands on your lower back, fingers pointing down. Squeeze your glutes.
- Inhale, lift your chest, and begin to arch backward. Keep your hips pushing forward over your knees.
- Reach back with one hand at a time to grip your heels. If your hands cannot reach, keep them on your lower back or place blocks beside your feet.
- Lift your chest toward the ceiling. Open your throat by gently dropping your head back.
- Press your shins firmly into the floor. Keep glutes engaged to protect your lower back.
- Hold for 5 to 8 breaths. Breathe into your chest and belly.
- To exit, bring hands back to lower back, lift chest, then come up to vertical. Rest in child’s pose.
Camel Pose Ustrasana Form & Visual
Camel Pose Ustrasana Benefits
- Deeply opens the chest and front shoulders
- Stretches the hip flexors and abdominals
- Strengthens the back and glutes
- Counteracts forward-hunched posture
- Powerful heart-opener and energizing
- Improves spinal extension
Camel Pose Ustrasana Muscles Worked
- Pectoralis major (stretched)
- Rectus abdominis (stretched)
- Hip flexors (stretched)
- Erector spinae (strengthened)
- Gluteus maximus (engaged)
- Quadriceps (engaged)
Camel Pose Ustrasana Variations & Alternatives
- Cobra Pose (gentler)
- Upward-Facing Dog
- Half Camel (one hand on heel, one reaching up)
- Camel with Hands on Lower Back (regression)
- Camel with Blocks (blocks beside feet)
- King Pigeon Pose (advanced)
