How to Do Camel Pose (Ustrasana): Step by Step Guide for Beginners

What Is Camel Pose (Ustrasana)?
Camel Pose, known as Ustrasana in Sanskrit, is an energising back bend that opens the chest, strengthens the core and improves posture. It helps counteract slouching, increases spinal mobility and can relieve mild lower back tension. This pose brings warmth and energy to the front body while encouraging deep, steady breathing.

When You Should Avoid This Pose
Avoid Camel Pose if you have a back injury or if you have recently had surgery. If you experience discomfort in the knees, place a folded blanket beneath them for support.

Watch the Camel Pose video tutorial

Watch the full tutorial here:

How to Do Camel Pose in 3 Easy Steps

1. Start kneeling.
Kneel on the floor with your knees hip width apart. Stack your hips directly over your knees and engage your thighs lightly.

2. Open your chest.
Lift your sternum, draw your shoulders back and lengthen your spine. Reach your hands towards your heels without collapsing your lower back.

3. Lift and release.
Press your hands into your heels if accessible and lift through your chest. Stay for several slow breaths. To exit, engage your core, place your hands on your lower back and rise gently back to kneeling.

Variation: Camel Pose with Hands on Lower Back
If reaching for your heels feels difficult, place your hands on your lower back instead. This keeps the chest open while reducing strain on the spine and shoulders.

Common Questions About Camel Pose (People Also Ask)

Is Camel Pose good for beginners
Yes, especially when using the hands on lower back variation.

Does Camel Pose help posture
Yes, it counteracts slouching and encourages chest opening.

Should Camel Pose hurt my back
No. Focus on lifting through the chest and avoid pushing into the lower back.

What muscles does Ustrasana work
It strengthens the back, glutes and thighs while stretching the chest, hips and shoulders.

Preparatory Poses
• Cobra Pose Bhujangasana
• Locust Pose Salabhasana
• Low Lunge Anjaneyasana
• Bridge Pose Setu Bandha Sarvangasana
• Upward Facing Dog Pose Urdhva Mukha Shvanasana

Follow Up Poses
• Child’s Pose Balasana
• Happy Child’s Pose Ananda Balasana
• Seated Forward Bend Paschimottanasana