ustrasana | camel pose

How apply Ustrasana Camel Pose to our yoga practise

Bend back into Camel Pose yoga, also known as Ustrasana in Sanskrit, to boost your vitality. Yoga camel posture has a generous, heart-opening stretch, Ustrasana helps to prevent slouching and alleviates lower back discomfort while also helping to develop confidence.

Seated Asana: Camel Pose

Begin the camel pose by coming on to the knees and place a folded blanket under the knees if the floor is unforgiving. Knees should be hip-width apart and thighs and torso perpendicular to the floor.

woman practising ustrasana camel pose yoga full stretches asana

Press the tops of the feet and shins into the earth. Rotate your thighs slightly inward and move the pelvis forward as you scoop the tail under. Lengthen up through the crown during the yoga camel posture keeping the cervical spine long, so that the low back does not crunch.

Also read >>> gate pose, stretch your side body (parighasana)

woman practising ustrasana camel pose yoga full stretches asana

While doing the camel yoga pose bring your hands to the low back with the fingertips pointing up or down. Move the back of your heart towards the front of your heart, so that your shoulder blades are drawing towards each other.

woman practising ustrasana camel pose yoga full stretches asana

If it feels appropriate to go deeper during yoga camel posture then move your palms to your heels; for a modification, tuck the toes under.

woman practising ustrasana camel pose yoga , yoga camel posture , camel yoga pose

While doing the yoga camel posture make sure that the neck is not collapsed so that you can breathe into the full expression of the pose.

woman practising yoga

In the yoga camel posture let your body tell you when to come up, and then drawing the chin towards the chest, bring the hands to the low back and release the sit bones to the heels. Lift the palms to face up, close the eyes, and drink in the juicy after-effects.

woman practising yoga

For Who is Ustrasana Camel Pose

I felt called to teach online yoga training even before I really knew the depth and breadth of what it meant.  During my teacher training, I had a spiritual awakening and a glimpse of what life could be like if I continued down my path towards self-realization.  I felt confident as I began to teach yoga, yet could not foresee all the challenges and rewards that were to come. 

I was a little fish jumping into the vast ocean of camel posture yoga.  I quickly learned how to swim and I am reassured each day that teaching is what I am supposed to be doing.  I nurture my students so that they feel protected as their hearts begin to open and their vulnerable, authentic selves are revealed.  I take pleasure in seeing layers peel away, light bulbs go on, worry lines smooth out, inner bodies brighten up, and sighs of relief leave the body.


Like all the other muscles in the body, the heart needs to be stretched and strengthened both physically and spiritually.  Doing backbends in our practice opens the heart.  Off the mat, we can share our hearts with others by practicing compassion, generosity, and empathy. 

Ustrasana (Camel Pose) is an intermediate asana that is more advanced than Dhanurasana (Bow Pose), but not as challenging as Urdhva Dhanurasana (Upward Bow Pose). Camel is energizing, revivifying, and rejuvenating.

This asana stretches the entire front of the body: throat, chest, abdomen, hip flexors, quadriceps, and ankles.  Camel pose helps strengthen the back, shoulders, and neck muscles, while increasing spinal flexibility. 

This pose stimulates the nervous system, helps eliminate toxins, and flushes fresh blood through the kidneys. 

It compresses the adrenal glands and kidneys, which help reduce excess production of cortisol, the stress hormone.  Additionally, it delivers vitality to the lungs, aiding bronchial and respiratory ailments.