Ustrasana: Meaning, Steps, and Benefits of Camel Pose

Ustrasana, “camel pose,” is a deep kneeling backbend named for the curved shape it creates, resembling a camel’s hump — a pose that opens the front of the body from the thighs through the chest and throat all at once.

How it’s practiced

Kneel with the knees hip-width apart, tops of the feet on the floor. Place the hands on the lower back for support, and begin to lift the chest and lean back, keeping the hips pressing forward over the knees rather than sinking back toward the heels. For a fuller expression, reach the hands back to rest on the heels, but this isn’t necessary — keeping the hands on the lower back, or using blocks placed by the ankles, are both valid and commonly used variations. Let the head follow the spine naturally rather than forcing it back.

Traditional benefits

Ustrasana is traditionally associated with opening the chest, shoulders, and hip flexors, and stretching the front of the throat and abdomen — a deep counterpose to the forward-hunched posture many people hold through daily life at desks or on phones.

Precautions

This is an intense backbend, and the lower back and neck deserve particular attention. Keep the length in the front of the neck rather than dropping the head back sharply, and if you feel pinching or sharp pain in the lower back, come out of the pose and try a gentler variation with the hands supporting the lower back instead of reaching for the heels. Those with a neck or back injury, or who are pregnant, should approach this pose cautiously or avoid it.

Common questions

What does “Ustrasana” mean?

“Camel pose” — ustra meaning camel, referring to the curved, humped shape the backbend creates.

Do I need to reach my heels in Ustrasana?

No — keeping the hands on the lower back, or using blocks by the ankles, is a valid and common variation that doesn’t require the deeper reach to the heels.

What should I watch for in this pose?

Avoid dropping the head back sharply — let it follow the natural curve of the spine — and stop if you feel sharp pain or pinching in the lower back.

Is Ustrasana suitable for beginners?

It can be practiced by beginners using the supported variation with hands on the lower back, though the deeper version is generally approached gradually with experience.