How To Do Camel Yoga Pose (Ustrasana)

Camel Pose or Ustrasana in Sanskrit, is a great way to open up your heart, stretch your spine and shoulders, and build strength in your legs.

However, it can also be quite challenging for beginners and even seasoned practitioners if not done correctly. That’s why in this article, I will share some tips on how to prepare your body for Camel Pose. I will discuss common mistakes to avoid, modifications for different levels of practice. As well as contraindications you should keep in mind before attempting this pose.

So let’s dive in and explore the beauty and benefits of Ustrasana together!


Step-by-step Instructions

Here is a list of steps to do:

  1. Begin by kneeling on your mat with your knees hip-width apart and your thighs perpendicular to the ground.
  2. Place your hands on your lower back, with your fingers pointing down and your palms resting on your sacrum.
  3. Inhale and draw your elbows towards each other, lifting your chest and gently arching your back.
  4. As you exhale, begin to lean back, shifting your weight onto your legs and bringing your hands to your heels.
  5. If you can’t reach your heels, you can place your hands on your lower back or on a block behind you.
  6. Keep your hips over your knees and avoid leaning too far back.
  7. Press your hips forward and lift your chest towards the ceiling, feeling a stretch in your chest and abdomen.
  8. Keep your neck relaxed and your gaze towards the ceiling or behind you.
  9. Hold the pose for several breaths, then slowly release and come back to a neutral kneeling position.

6 Benefits of Camel

Here are some of the benefits of practicing this pose:

  1. Stretches the entire front of the body: The pose stretches the chest, abdomen, quadriceps, and hip flexors. This can help improve flexibility and posture.
  2. Strengthens the back and shoulders: By engaging the muscles in the back and shoulders, Ustrasana can help strengthen these areas and improve posture.
  3. Improves spinal flexibility: Backbends can help increase the flexibility of the spine, which can help prevent back pain and injuries.
  4. Stimulates the organs of the abdomen and neck: This pose can stimulate the organs in the abdomen and neck, which can help improve digestion and relieve constipation.
  5. Helps relieve stress and fatigue: Like many yoga poses, Ustrasana can help relieve stress and fatigue. It can also help improve mood and energy levels.
  6. Opens the heart chakra: In the spiritual aspect of yoga, this asnana is said to open the heart chakra, which can help promote feelings of love, compassion, and forgiveness.

Remember, it’s important to practice yoga poses like Ustrasana under the guidance of a qualified instructor. Especially if you’re a beginner or have any health conditions. Always listen to your body and modify the pose as needed to suit your abilities and comfort level.

Ustrasana Camel Yoga Pose / Canva

Ustrasana Beginner Tips

Before diving into the asana. It’s important to remember a few beginner tips that will help you safely and effectively achieve the posture.

First and foremost, listen to your body. If you feel any discomfort or pain while attempting the pose, back off immediately. It’s always better to take things slow and steady than to push yourself too hard.

Secondly, find a qualified yoga instructor who can guide you through the preparatory poses in yoga. These preparatory poses will help you warm up your body and prepare it for the more intense stretching that it equires.

Remember that every body is different, so modifications and variations may be necessary to suit your individual needs. With proper guidance and preparation, however, anyone can reap the physical and mental benefits of this powerful yoga posture.

Now that we’ve covered some beginner tips, let’s move on to preparing your body for this challenging posture without pushing yourself too far too soon.

Preparatory for Camel Pose

Firstly, it’s essential to loosen up your spine and open up your chest muscles before attempting this challenging pose.

You can start by sitting on your yoga mat with your legs crossed and focusing on lengthening your spine. Avoid slouching or rounding your shoulders forward as this can hinder the effectiveness of the pose.

Another preparatory pose that can help is tucking your toes under and sitting back on your heels in Vajrasana. This helps to stretch out the tops of your feet and ankles. Which can be particularly helpful for those who spend a lot of time sitting.

Using yoga blocks underneath your hands can also be beneficial. Especially if you have tight hip flexors or find it difficult to keep your thighs perpendicular to the floor. Practicing this pose regularly can improve your posture over time. But remember to always follow up with counter poses like Child’s Pose or Downward Facing Dog.

By preparing our bodies properly, we reduce the risk of common errors. Such as compressing our lower back or straining our necks. So let’s dive into some tips on how to avoid these mistakes!

Camel Yoga Pose / Canva

Common Errors

To avoid common errors, you’ll want to pay close attention to your alignment and avoid pushing yourself too far too quickly. One of the most common mistakes people make is not engaging their inner thighs enough. This can cause strain on the lower back. To prevent this, try placing your hands on your hips and gently squeezing them towards each other as you lift your chest up towards the ceiling.

Another important safety precaution is to make sure you are supporting your neck properly. It’s easy to let your head drop back too far and put pressure on the cervical spine, leading to potential injury.

Instead, keep your chin tucked slightly towards your chest and only tilt your head back if it feels comfortable for you. By being mindful of these common errors, you can safely incorporate Camel Pose into your yoga practice and work towards improving spinal flexibility. In the next section, we will explore modifications and variations for different levels of practitioners.

Modifications and Variations for Different Levels

Let’s explore some ways to customize Camel Pose for practitioners of all levels. So you can deepen your practice while respecting your body’s unique needs and limitations.

Firstly, if you’re a beginner or have any lower back issues, it’s important to modify the pose by using your hands for support. Instead of reaching for your heels, place your hands on the small of your back or on blocks beside you. This will help prevent any strain on the lower back while still allowing you to open up through the chest.

For those who are more experienced in yoga classes and want to take their Camel Pose to the next level, there are variations available as well.

One variation is to lift one arm up towards the ceiling while keeping the other hand on your lower back or block. This will challenge balance and stability.

While also deepening the stretch in your chest and shoulders. Another variation is to bring one leg forward into a lunge position. While keeping one hand on your lower back or block. This will add an extra challenge for core strength and balance.

Always remember safety precautions when trying out modifications or variations, as with any yoga pose.

Moving onto contraindications…

Camel Yoga Pose Ustrasana Yoga Class / Canva

Safety and Precautions

It’s crucial to be aware of the potential risks associated with Ustrasana and not push yourself beyond your limits. This pose benefits your body in many ways. But one wrong move could lead to serious injury. That’s why it’s important to listen to your body and take breaks when needed. Remember: safety first!

One way to ensure safety while practicing this pose is by keeping your hands on your lower back for support. Additionally, make sure you keep your neck in a neutral position rather than straining it backward. It’s also important to be mindful of any compression in your low back and adjust accordingly.

Lastly, there are certain contraindications such as neck or back injuries, high or low blood pressure, and migraines.

So always remember to listen to your body and consult with a doctor before attempting any new poses if you have any concerns about whether they are safe for you.

Frequently Asked Questions

Can Camel Pose improve digestion?

Yes, Ustrasana can improve digestion by stretching the abdominal area and promoting blood flow to the digestive organs. Regular practice may also relieve constipation and bloating.

What is the mental benefit of practicing Camel Pose?

Practicing this asnana can help improve mental clarity and reduce stress by opening the heart chakra. As I deepen my backbend, I focus on breathing deeply and releasing any negative emotions, allowing for a sense of inner freedom.

How long should one hold Camel Pose for maximum benefits?

To maximize the benefits, try to hold it for 30-60 seconds. It opens your chest and throat while strengthening the back muscles. Practicing regularly has improved my posture and confidence.

Can Camel Pose help with respiratory issues such as asthma?

This pose has been shown to improve respiratory function. As someone who struggles with asthma, I find it empowering to know that just a few minutes of this pose can make a difference in my breathing and overall health.


In conclusion, practicing Camel Pose can be a challenging but rewarding experience for both the mind and body. Remember to always listen to your body and approach the pose with patience and self-awareness.

The Camel Pose, or Ustrasana in Sanskrit, is a yoga posture that offers numerous physical and mental benefits. The name comes from the Sanskrit words ‘ustra’, meaning camel, and ‘asana’, meaning pose.

Practicing this pose can help improve your posture, particularly if you tend to slouch. As it encourages the opening of the chest and the drawing back of the shoulder blades.

To perform the Camel Pose, you’ll need a yoga mat and possibly some yoga blocks or a blanket under your knees for comfort. Start by kneeling on your mat with your thighs perpendicular to the floor and your hips over your knees.

Tuck your toes and place your hands on your lower back for support, fingers pointing down. This is a preparatory position.

As you inhale, lift your rib cage upward, and on the exhale, reach back to grasp your heels. If you can’t reach your heels, use yoga blocks beside your feet or keep your hands on your hips.

The goal is not to force your body into the pose but to find a version of the pose that feels comfortable and beneficial for you. Modifications and variations can make the pose more accessible.

In the full expression of the pose, your palms are on your heels, and your head is tilted back. If this causes compression in your low back or discomfort in your neck, keep your chin tucked toward your chest and your neck in a neutral position.

Use your hands to support your lower back and guide your body into the pose, keeping your inner thighs engaged and your tailbone reaching toward your heels. This helps to support the lower back and maintain spinal alignment.

The Camel Pose stretches the front of your thighs and opens your heart, which in yoga philosophy is associated with feelings of love and compassion.

The pose requires strength and flexibility, and it’s important to listen to your body and not push beyond your comfort level. If you have a neck injury or issues with your low back, consult with a yoga instructor before attempting this pose.

Practicing the Camel Pose in yoga classes under the guidance of a qualified yoga instructor can help ensure safety and precautions are taken. The instructor can provide step-by-step instructions. He can suggest preparatory poses and counter poses, and offer tips on how to keep your neck and lower back safe.

The benefits of Camel Pose are numerous. It improves spinal flexibility, which can help alleviate back pain. It also helps to counteract the tendency to slouch by creating an opening in the chest and drawing the shoulder blades back. The mental benefits include stress relief and improved mood.

Remember, the goal is not to force your body back into Camel Pose. But to use the pose as a tool for exploring your body’s capabilities and improving your yoga practice.


How To Do Camel Pose / Canva