Camel Pose
Ustrasana
Camel Pose (Ustrasana) offers a bold backbend from kneeling—opening the front body while the legs anchor like the steady gait of a camel.
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How to Perform
- 1
Kneel with knees hip-width apart, thighs vertical, and tops of feet pressing into the mat (toes can tuck for more height).
- 2
Place hands on sacrum with fingers pointing down, drawing elbows toward each other to broaden chest.
- 3
Inhale to lift sternum and lengthen spine; exhale to press hips forward over knees while curling upper back and keeping tailbone reaching down.
- 4
When ready, reach one hand at a time to the heels, pressing hips forward as chest lifts and head releases back softly.
- 5
Hold for 3–5 breaths, breathing into the front body, then bring chin toward chest, hands back to sacrum, and slowly sit on heels or in Child’s Pose.
Benefits
- Opens chest, shoulders, hip flexors, and quadriceps while strengthening back body.
- Stimulates digestive and respiratory systems through deep front-body stretch.
- Energizes mood and builds courage when paired with steady breath.
Alignment Cues
- Thighs stay perpendicular to floor; hips stack over knees.
- Tailbone lengthens toward knees as belly draws in for support.
- Shoulder blades squeeze gently, widening collarbones.
- Head drops back only if neck feels spacious; otherwise keep chin slightly tucked.
Common Mistakes
- • Collapsing into lower back
- • Hips pushing forward
- • Crunching neck
- • Holding breath
Contraindications
- • Neck or cervical spine injury
- • Low back pain or spondylolisthesis flare
- • High or uncontrolled blood pressure