In Ustrasana, Ustra means Camel and Asana means Pose and hence the name Camel Pose. In this beautiful pose, in the final position body looks like that of a Camel. With the entire spine bent backward, the chest and upper abdomen look like the back of a Camel. In this pose, stress is upon the thighs and the entire back that is leaning backward and inwards. Camel Pose (Ustrasana) is considered a beginner-level pose and comes under the category of backbend yoga poses.
In this pose the movement of the body with perfect alignment is essential. As the back is arched to the maximum, the connection of the breath with the movement of the back should happen very consciously. The tail bone is slowly pushed in towards the navel and tightens the pelvic area. Making sure the lower abdomen is also pulled in and upwards thus giving room for the lower spine to settle deeper inside making the pose more comfortable. The chest should be expanded and contracted at the right time to move into the pose. It is always good to have the guidance of an experienced teacher while learning this pose for the first time.
Ustrasana is considered a base pose as Ustrasana variations can be derived from this pose. Ustrasana helps boost energy in the body and hence can be included in flow yoga sequences.
- Body Position: Abdominal Up
- Difficulty: Beginners
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Poses for Your Legs Flexibility: Poses for Your Ankles Flexibility, Poses for Your Hips Flexibility, Poses for Your Knees Flexibility
- Poses for Your Spine Flexibility: Poses for Your Chest Flexibility, Poses for Your Lower Back Flexibility, Poses for Your Neck Flexibility
- Poses for Your Arms Flexibility: Poses for Your Shoulders Flexibility
- Poses By Benefit: Yoga Poses for Back Pain
Benefits and Contraindications
Can help build confidence and empowerment
Improves posture and counteracts the effects of prolonged sitting and doing computer work
May help relieve back pain
Can counteract slouching and kyphosis (abnormal curvature of the spine)
Stretches your abdomen, chest, shoulders, front of your hips (hip flexors), and front of your thighs (quadriceps)
Strengthens your back muscles, back of your thighs, and buttocks (glutes)
High or low blood pressure, insomnia, or a migraine.
Low back or neck injury
Photo poses in different angles
Modifications, Props & Tips
You may place a block the long way in between your thighs (also highly recommended for Beginners). Keep squeezing into the block and trying to roll it to the back of the room. This will help to keep your legs engaged which will protect and support your spine.
You can also try this posture against the wall. Face the wall and press your thighs against the wall.
- Camel Pose With Strap And Wall
- Kneeling Pose Hands Chair
- Half Camel Pose
- Sage Nahusha Pose
- Camel Pose Variation Unsupported Arms
- Camel Pose Variation I
- Child Pose
- Bow Pose
- Child Pose
- Wide Child Pose
- Bridge Pose