Camel Pose

Ustrasana

Camel Pose aka Ustrasana is an intermediate kneeling backbend that stretches and strengthens the whole body.

Common Name: Camel Pose
Sanskrit Name: Ustrasana (oost-RAHS-anna)
Level: Intermediate
Pose Type: Backbend, Chest Opener
Target Areas: Chest, Hip Flexors, Spine, Front Body, Quads, Glutes

Camel Pose aka Ustrasana is an intermediate kneeling backbend that stretches and strengthens the legs, back, shoulders, and abdomen. It is great for opening up the chest and throat.

Camel Pose Steps

Step 1

Start in a kneeling position with the shins and tops of the feet down on the mat. Knees are stacked under the hips. If you have tight legs or need more balance, you can keep the toes tucked.

Step 2

Place your palms on your lower back, pointing downward towards the earth or up at the sky, whichever feels more comfortable for your wrists. You can also bring your hands to the bottom of your ribcage on each side, with the thumbs on the back of the ribcage and the other fingers on the front.

Step 3

Start to press the hips forward as you start to slowly arch your back, pointing your chest towards the sky. Keep your core and legs engaged. Don't overarch the spine.

Step 4

If you feel balanced and want to go deeper, you can bring the hands to your heels. Continue pressing your hips forward and your chest towards the ceiling. Gaze softly upward or forward, making sure not to collapse in the neck.

Modifications

If you have sensitive kneecaps, you can place a blanket underneath the knees.
While you are learning this pose, you can squeeze a block between your thighs to remind you to keep your legs engaged in this pose, which will protect you from injuring your back.
Avoid dropping the head back if you have neck pain or injuries. Gaze softly forward and do not drop back onto your heels.