Ustrasana: How to Do Camel Pose Without Straining

Yoga poses 4 illustrations Updated 2 Nov 2026

Ustrasana, camel pose, is a kneeling back bend: from standing on the knees you push the hips forward, lift the chest and reach back toward the heels. Ushtra means camel. It opens the whole front of the body, from the thighs and hip flexors to the chest and throat, and strengthens the back muscles that hold the arch.

Because it is a strong back bend, the way you build it matters. This page takes you through three levels, the alignment that keeps the lower back and neck safe, the benefits, and the people who should choose a milder pose.

Sanskrit: Ustrasana (ushtra: camel)
English: Camel pose
Level: Intermediate
Hold: 3 to 5 breaths
Prepare with: Cobra, bridge, low lunge
Skip if: Back injury, neck problems, high BP

How to do ustrasana step by step

Stand on the knees, hip distance apart, thighs upright; flat insteps, or tucked toes to raise the heels.
Place the hands on the lower back, fingers pointing down.
Inhale and lift the chest, drawing the shoulder blades together.
Press the hips forward so they stay over the knees.
If comfortable, reach one hand then the other to the heels or blocks.
Keep the neck long, or let the head release back only if the neck is healthy.
Hold 3 to 5 breaths. To come up, return the hands to the lower back and rise with the chest leading, head last.

Ustrasana (camel) in pictures

Camel pose level one with hands supporting the lower back and chest lifted — Level
Beginner plus
Hold
3 to 5 breaths
Works on
Chest, hip flexors
Level one: hands on the lower back with fingers pointing down, hips forward, chest lifting. Many people stay here.
**Teacher's cue:** Lift the breastbone toward the ceiling before you lean back at all.

Camel pose with hands reaching back onto yoga blocks placed beside the feet — Level
Intermediate
Hold
3 breaths
Works on
Shoulders, chest
Level two: blocks beside the heels bring the floor closer, so you can reach back without collapsing.
**Teacher's cue:** Keep the hips over the knees even as the hands reach back.

Full camel pose with both hands on the heels and the chest lifted high — Level
Intermediate
Hold
3 breaths
Works on
Whole front body
Full camel: hands on the heels, hips over the knees and the chest open. The neck stays long or the head releases gently.
**Teacher's cue:** Press the shins down to lift the chest higher.

Resting in child pose after camel pose to release the lower back — Level
All levels
Hold
1 minute
Works on
Recovery
Follow every camel with a minute of folding forward over the knees.
**Teacher's cue:** Come out of camel slowly, chin last, then fold.

Camel pose yoga names

Ustrasana yoga, ustrasana yoga pose and ustrasana camel pose yoga are the formal labels; camel pose in yoga and camel yoga pose are the everyday ones. Some Indian books spell it ushtrasana.

Protecting the lower back and neck

Lift up before you bend back; the arch should spread along the whole spine, not crease at the waist.
Hips stay stacked above the knees; when they move back, the lower back takes the load.
Gently firm the belly to support the lumbar spine.
Do not drop the head back suddenly; keep it in line if unsure.
Tuck the toes or use blocks rather than straining for the heels.

Camel pose yoga benefits

Camel stretches the hip flexors, thighs, abdomen, chest and front of the shoulders, which tighten with long sitting. It strengthens the back and buttock muscles. Many people find strong back bends energising. Claims that it treats specific organs or conditions are not supported; its value is as a powerful opener that counters slumped posture.

Who should skip camel pose

Avoid ustrasana with back or neck injuries, disc problems, high or low blood pressure, migraine, recent abdominal surgery and during pregnancy after the first trimester. Choose cobra or bridge instead. With knee discomfort, fold a blanket under the knees.

Prep poses and sequence

Warm up with cat cow, a few sun salutations, low lunges for the hip flexors and two rounds of bridge. After camel, rest in child pose. It also prepares for wheel and bow.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.