How to do Ustrasana (Camel Pose) – Steps, Benefits and Contraindications

Ustrasana or the Camel Pose is an intermediate level posture, this pose helps in strengthening the back, uplifts mood, improves digestion. Ustrasana also opens up your heart chakra.

(Ustra= Camel) Pronounced – Oohs-tra-aa-sun-aa 


Benefits of Ustrasana (Camel Pose)

  • Strengthens your back and shoulders
  • Helps in relieving lower back pain
  • Improves digestion and flexibility, alleviates constipation
  • Improves posture and mood
  • Helps in overcoming menstrual discomfort
  • Opens your chest
  • Beneficial for reproductive system
  • Helpful for people suffering from Asthma
  • Stimulates thyroid gland

Important: Yoga is about uniting your mind with your body and the key to this union is your breath, when you align your breath with your movements it would help you get the maximum benefit of the posture.

Please keep in mind that it is perfectly fine to not go deep into the posture until your body is ready to do so, this takes time and practice and that is why it is important to listen to your body, respect it’s limitation and slowly work on them. Do not try to compete with your counterparts or anyone else, that is not the goal. The goal is to live a healthy and stress free life.


Lets get started…

How to do Ustrasana (Camel Pose)

  1. Sit comfortably in Vajrasana
  2. Slowly stand on your knees, in case your knees hurt, you can fold your yoga mat or place a thin layer of blanket under your knees.
  3. Keep your arms on the sides.
  4. Keep your knees and feet together or separated if it is more comfortable (not wider than your hips).
  5. Keep your feet stretched outwards.
  6. With inhalation slowly lean backward and while pushing your pelvic region forward keep your right hand on your right heel and left hand on your left heel. (You can keep a bolster close the heals on the legs horizontally, if you can reach them)
  7. Keep pushing your hips forward and your thighs vertical.
  8. Bend your spine, neck and head backwards as far as it is comfortable.
  9. The arms should support your shoulders and distribute your weight evenly between knees, legs, feet and back.
  10. Remain in this position for 5 – 8 natural breaths. You can increase the duration to 3 minutes with practice.
  11. To come out of the posture, exhale slowly and release your arms one at a time and come back to kneeling position.
  12. You can relax in Vajrasana or Child’s Pose (Balasana)


  • People with back and neck issues should practice it under proper guidance.
  • Not recommended for people with high blood pressure or severe fatigue.

Video on Ustrasana or the Camel Pose

As always, remember to inhale, exhale and comment to let me know how much this post helped you ?

Also Read:

Join Online Group Classes
12 Classes a Month
Zoom video call (Max 15)
Morning Batch - 7:30 AM IST on Tue, Thu & Sat
Evening Batch - 7 PM IST on Mon, Wed & Fri
Book a Trial Class
Yoga with Ankush
Ankush Dhiman

I take each day as it comes. Love nature, good food, meditation, yoga, cycling and photography.

I am an Internationally certified Yoga Teacher (RYT 200) at Yoga with Ankush

Articles: 40

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

The reCAPTCHA verification period has expired. Please reload the page.