Camel Pose Ustrasana

Camel Pose Ustrasana


This exercise is called the camel pose or ustrasana in yoga. It involves kneeling on the ground and arching the back while reaching for the heels with the hands. It is a backbend that stretches the chest, abdomen, and thighs.

Muscle Group

Equipment Required

Camel Pose Ustrasana Instructions

  1. Start by kneeling on the floor with your knees hip-width apart and your thighs perpendicular to the floor.
  2. Place your hands on your hips and draw your tailbone towards your pubic bone to lengthen your lower back.
  3. Inhale and lift your chest towards the ceiling, arching your back.
  4. Exhale and reach your hands back towards your heels, keeping your arms straight.
  5. Press your shins and the tops of your feet into the floor, and lift your thighs towards the ceiling.
  6. Hold the pose for 5-10 breaths, then release by bringing your hands back to your hips and sitting back on your heels.

Camel Pose Ustrasana Form & Visual

Camel Pose Ustrasana

Camel Pose Ustrasana Benefits

  • Strengthens abdominal muscles
  • Improves core stability
  • Increases hip flexor flexibility
  • Improves overall balance and coordination
  • Can be modified for different fitness levels

Camel Pose Ustrasana Muscles Worked

  • Quadriceps
  • Glutes
  • Abdominals
  • Back muscles
  • Chest muscles
  • Shoulder muscles

Camel Pose Ustrasana Variations & Alternatives

  • Camel pose (Ustrasana)
  • Half camel pose (Ardha Ustrasana)
  • Supported camel pose (Salamba Ustrasana)
  • One-legged camel pose (Eka Pada Ustrasana)
  • Revolved camel pose (Parivrtta Ustrasana)