How To : Camel Pose Or Ustrasana

Camel pose or Ustrasana’ 

Camel Pose Video



⇒ Stretches the ankles, thighs, psoas, and the entire front body

⇒ Stimulates organs in the abdomen and neck

⇒ Improves posture


-Begin in a high kneeling position, with the hips stacked over your knees and toes pointed behind you


– Bring the palm of your hands to your sacrum, with fingers pointed upward or downward, drawing your elbows inward so they are in line with your hips (and not pointing outward)
-Draw your shoulders/ shoulder blades back and down your back
– Looking up at the sky (or ceiling), lift your chest upward, slowly arching your spine and dropping your head back and down
– Keep the hips stacked over the knees by pushing your hips forward, counterbalance using the hands against the sacrum
– Drop the hands, one at a time to hold on to the heel
– Tip your head back and down to extend the arch of the spine
– Hold and breathe here for 15 – 20 seconds, keeping the abs tight and sucked in toward the spine
*Extend and lengthen the spine with every in halation then relax and find comfort in the position with every exhalation.


  • Avoid this posture if you have high or low blood pressure, migranes or any neck or spinal injuries. Practitioners with these contradictions should do the modified version of this asana.



  • From the kneeling position, exhale and clasp your hands behind your back allowing them to fall against your butt or tailbone
  • Inhale as you lift your chest  but only slightly arch the upper spine, keeping the hips stacked over the knees
  • Exhale and tip your head back, but not too far, pressing your clasped arms against your body for counterbalance
  • Hold and breathe here for 15 – 20 seconds

10 thoughts on “How To : Camel Pose Or Ustrasana

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