Ushtrasana - Camel Yoga Pose

Ushtrasana, the Camel Pose, is a kneeling backbend in which the practitioner arches backward from the knees, reaching the hands toward the heels while opening the chest fully toward the ceiling. It is one of the deeper backbends commonly taught in general yoga classes and offers a significant stretch through the entire front body.

Benefits of Ushtrasana

This backbend opens the chest, shoulders, hip flexors, and abdominal region deeply, counteracting the forward-hunching posture common from long hours of sitting and screen use.

It also strengthens the muscles of the back that support an upright spine, and the emotional release many people report after backbends is often linked to the deep opening through the chest and heart area.

Step-by-Step: How to Practise Ushtrasana

Step 1: Kneel with hips over knees

Kneel on the mat with the knees hip-width apart and the hips stacked directly over the knees, tops of the feet flat on the floor.

Step 2: Place the hands on the lower back

Bring the hands to the lower back, fingers pointing down, to support the spine as you begin to arch backward.

Step 3: Engage the core and lead with the chest

Engage the abdominal muscles and lift the chest up and back, initiating the backbend from the upper spine rather than collapsing into the lower back.

Step 4: Reach for the heels if it is available

If the backbend allows, reach one hand at a time back to rest on the corresponding heel, keeping the hips pressed forward over the knees throughout.

Step 5: Hold and breathe, then rise with control

Hold for a few breaths with the neck long and relaxed, then engage the core to lift the chest and head back up to a kneeling position with control.

Modifications and Props

Keeping the hands on the lower back rather than reaching for the heels is a complete and valid variation, especially for beginners or those with tighter hip flexors and shoulders.

Placing yoga blocks on either side of the ankles gives the hands a higher surface to reach for, reducing the depth of backbend required to complete the full hand position.

Common Mistakes

Collapsing into the lower back rather than lifting through the chest is a very common mistake that can strain the lumbar spine. Initiate the movement by lifting and opening the chest first.

Letting the hips shift behind the knees during the backbend reduces stability and increases strain. Keep the hips pressed forward, stacked over the knees, throughout the pose.

Mohan Chute's Teaching Note

Camel Pose often brings up strong emotion for students, and I think that is worth naming rather than rushing past. The chest is a vulnerable place to open, and backbends can surface feelings that gentler postures do not reach.

I encourage students to come out of the pose slowly and sit quietly for a moment afterward, allowing whatever arises, physically or emotionally, to settle before moving on to the next posture.

Contraindications / Who Should Avoid It

Those with lower back injuries, neck injuries, high or low blood pressure, or migraine should approach this pose cautiously or avoid it, given the significant spinal extension involved.

Pregnant practitioners should avoid this deep backbend. If sharp lower back or neck pain arises at any point, come out of the pose immediately and rest in a neutral position.

Frequently Asked Questions

What does Ushtrasana mean?

Ushtra means camel in Sanskrit, and asana means pose, describing the shape the body forms as it arches backward like a camel's hump.

Why do I feel dizzy after this pose?

Coming up from a deep backbend too quickly can cause a brief head rush. Rise slowly and pause in a neutral kneeling position before standing.

Do I need to reach my heels for this to count as the full pose?

No, keeping the hands on the lower back is a complete practice on its own. The hand-to-heel variation is simply a deeper option for those with adequate flexibility.

Why does my neck feel strained in this pose?

Dropping the head back too forcefully rather than keeping the neck long and relaxed is a common cause. Let the head follow the natural curve of the spine rather than crunching it back.

How long should I hold Camel Pose?

A few breaths is typical, especially for beginners. Duration can increase gradually as flexibility and comfort with the backbend develop over time.