Uṣṭrāsana
Camel Pose
Updated:
Benefits
- ✓Stretches the entire front body — thighs, abdomen, chest, and throat
- ✓Strengthens the back muscles and improves spinal flexibility
- ✓Stimulates the abdominal organs and improves digestion
- ✓Opens the chest and deepens breathing, relieves respiratory issues
- ✓Counteracts the hunched posture from prolonged sitting
Instructions
- 1.
Preparation — kneeling
Kneel on the floor with the knees hip-width apart. The shins and the tops of the feet press the floor. Place the hands on the lower back with the fingers pointing down. Lift the sternum upward and press the thigh bones forward.
- 2.
Backbend — lengthening before bending
On an inhale, lengthen the spine upward from the pelvis to the crown. On an exhale, begin the backbend from the upper back, opening the chest toward the ceiling. Do not initiate from the lower back — the movement comes from the thoracic region. The hands on the lower back support the lumbar area.
- 3.
Hands to the heels
When the chest is sufficiently open, place the hands one at a time on the heels. If you cannot reach, place blocks on either side of the ankles. Press the hips forward — the thighs remain vertical. Release the head back only if the neck is healthy.
- 4.
Holding and exiting
Hold for 15–30 seconds with even breathing. To exit: return the hands to the lower back, press the thigh bones forward and slowly rise, leading the movement with the chest. Sit back on the heels in Vajrasana for a few breaths.
Modifications & Props
Props needed
For beginners — with blocks beside the heels
Place two blocks at their tallest position on either side of the ankles. The blocks "raise the floor" and allow you to reach support without forcing the backbend. This is the standard approach in Iyengar yoga for this pose.
For intermediate — with toes tucked
Tuck the toes to raise the heels. This shortens the distance to the hands and allows a more controlled backbend. Maintain the forward press of the thighs and the lengthening of the spine.
With a belt and wall
Tie a belt around the thighs just above the knees and press the thighs against a wall. The wall prevents the pelvis from shifting backward and teaches the correct vertical position of the thighs. The belt provides stability and control.
⚠Contraindications
- •Serious lumbar or cervical spine injuries — avoid entirely without medical consultation
- •High or low blood pressure — enter carefully and hold briefly
- •Migraine — the backbend may worsen the condition
Frequently Asked Questions
My lower back hurts in Ustrasana. Is that normal?
No, lower back pain means the backbend is happening mostly in the lumbar region instead of the thoracic. Return to the variation with hands on the lower back and focus the movement in the upper back. Blocks also help — higher support reduces lumbar load.
I feel dizzy when coming out of the pose. What should I do?
Dizziness is common for beginners. Exit slowly, leading with the chest, not the head. After the pose, sit in Vajrasana or Balasana for 30 seconds before standing. If dizziness persists, shorten the hold time.
Related Poses
Cobra Pose
Bhujangasana strengthens the back, opens the chest and improves spinal flexibility. A foundational Iyengar yoga pose accessible to beginners with proper technique.
Upward-Facing Dog
Urdhva Mukha Svanasana strengthens the arms and back, opens the chest and improves posture. A key pose in Iyengar practice with precise alignment.
Bow Pose
Dhanurasana is a powerful backbend that stretches the entire front body and strengthens the back. Learn the safe Iyengar technique with a belt.