Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleIn today’s lesson, let me explain what Camel Pose (Ustrasana) is, the kind of flexibility it can offer, and why it’s good for the back.
Welcome to the article if you are seeking a yoga posture that affords mild traction to the spine while at the same time enhancing flexibility.
This article expounds on the procedure of doing Camel Pose Yoga for any tender age yoga enthusiast or anyone that is practicing the pose for the first time.
Okay, let’s go further and discover how helpful it is for us!
What Is Camel Pose (Ustrasana)?
Camel Pose, also known as Ustrasana in Sanskrit, is a deep backbend, which challenges most of the muscles of the back and poses stiff and untrained shoulders to the maximum degree of their test.
Camel Pose in yoga is a position that engages the muscles of the chest, lower back, and hips while stimulating blood supply to the throat, heart, and lungs.
It is utilized in a huge number of asana practices, serving both to strengthen and stretch muscles.
The origin of the name is based on Sanskrit terms, Ustra for Camel and Asana for Pose. This pose is rather important for the regulation of spine flexibility, the therapy of back issues, and the correction of posture.
Warm-Up Exercises For Camel Pose Ustrasana
Camel Pose is another pose that requires some warm-up before attempting it to avoid any injuries.
Try these warm-up exercises:
Cat-Cow Pose
Cat-Cow Pose is dynamic movement further mobilizes the spine and hence improves one’s flexibility to allow deeper backbends.
Child’s Pose
Child’s Pose a slow motion that helps to ease the back and hip muscles allowing some level of flexibility in the area.
Low Lunge
Low Lunge pose prepares the hips for the movement that follows and also adds distance to the spine, which makes back bending less painful.
Seated Side Stretch
Strengthening this muscle group helps flatten your abs and make your sides flexible enough to permit deep and good stretching.
What Is The Anatomy Of A Ustrasana Camel Pose?
Muscles Engaged During the Camel Pose:
Primary Muscles
The core muscles, including the abdominals and obliques, provide stability during Camel Pose.
They help maintain balance and prevent strain on the lower back, ensuring proper alignment.
The chest and shoulders open deeply, offering a significant stretch that improves flexibility and posture over time.
Secondary Muscles
Abdominal muscles help to maintain the position of the whole area and take some pressure
off the spine during the backbend phase focusing on the glutes which stabilize the pelvis.
The legs and the back energize and balance the body, the thighs help to hold the pose, and the back muscles support the spinal curve.
All the above-mentioned muscles therefore contribute to balanced and effective practice.
How To Perform Camel Pose Ustrasana?

Follow these steps to master the pose:
- Kneel on your yoga mat with your knees hip-width apart.
- Place your hands on your lower back, fingers pointing downward.
- Slowly arch your back, lifting your chest upward.
- Reach for your heels with your hands while keeping your hips aligned over your knees.
- Relax your head back gently and hold the pose for 5-10 seconds.
- Slowly return to the starting position.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Moving (Initially), Static | Hands move to reach the heels, then remain steady for support. |
Chest | Static | The chest stays lifted and open to enhance the backbend. |
Feet | Static | Feet stay grounded to provide stability during the pose. |
Knees | Static | Knees remain firmly planted, aligned under the hips. |
Shoulders | Static | Shoulders stay relaxed to prevent tension during the stretch. |
Back | Moving (Initially), Static | The back arches smoothly into the pose and stays stable. |
Head | Moving (Initially), Static | The head gently tilts back and remains relaxed in the pose. |
Expert’s Suggestion
Focus on your breathing. Inhale while lifting your chest and exhale as you deepen the stretch.
Common Mistakes to Avoid
This will only make the back hunched up, not level with a slight curve backward like normally practiced when sitting.
Touching the head to the wall is not very comfortable for the neck.
Squeezing shoulders instead of keeping your shoulders relaxed.
Lack of exercise affects the central muscles of the body thus losing balance.
What Are The Ustrasana Camel Pose Benefits?
Physical Benefits
- Helps to increase the elasticity of the spinal column and to stand taller.
- Expands the chest, the muscular stomach, and the thighs.
- Decreases stress levels experienced at the back and shoulders.
Mental Benefits
- Helps fight stress and produces positive effects on the human body.
- Helps to keep attention and be attentive during practice.
Modification for Beginners
If stretching the hamstrings is uncomfortable, place your hands on blocks.
Use your head to remain as neutral as possible to prevent neck strain.
Instead of going deeper into the stretch use your hands to support the lower back.
Variations of Camel Pose (Ustrasana)
Half Camel Pose
Try putting one hand on the side of the lower back in an attempt to offer support while using the other hand’s arm to raise it up to the ceiling.
It is far better to perform one-handed pushups that increase the intensity slowly to ensure that the muscles used in the process are strengthened.
Camel Pose with Blocks
Place the yoga blocks near the feet and put the hands on the block during the transition for better positioning for the novices to avoid worrying the lower back.
Advanced Camel Pose
There are variations of assumptions, in which you may hold the position for longer or take your hands to your ankles if you want more flexibility and endurance.
How to Integrate Camel Pose (Ustrasana) into Your Routine
Camel Pose strengthens muscles and increases flexibility and relaxation making it a very useful addition to any practicing yoga or fitness program.
As part of a Yoga Sequence
The pose easily transitions well into a Vinyasa or a Hatha sequence. That makes it possible to balance the forward folds as part of the practice forms of yoga.
Due to the fact that it is the process of reversing the direction in the muscles of your body, this backbend can be great for helping open the chest and too much intellectual flex Sanskrit sufficiently to be incorporated into flow or restorative yoga practice.
In Strength Training Routines
Camel Pose works perfectly when incorporated with upper abdominal core-focus strength training.
It makes you stretch your tight muscles in the back and hip areas and also enhances flexibility.
To benefit, I find it useful to add it to your cooldown to release tension and counterbalance workouts properly.
Advanced Practice
It is suggested that in order to intensify and complement this pose, the top of the pyramid, the advanced practitioners, should perform this asana for a longer period of time in terms of volume to enhance their endurance.
As the dynamic phase of the exercise involves movements like gentle oscillations, the stretch is improved and spinal mobility is increased. It also opens a possibility to extend the list of the effects of this particular pose.
Safety Precautions
Silent it if you have hard-to-treat spinal disorders of the back or the neck.
As a matter of importance before you engage in practice, warm up your body.
If you have never practiced yoga or you are not sure about the execution of a particular posture, speak to your doctor.
VeryFit Life Final Words
Camel Pose (Ustrasana) is perfect for improving flexibility and relieving back pain. As a yoga enthusiast, I highly recommend adding this pose to your routine.
It strengthens your body and calms your mind. Practice with consistency and enjoy its amazing benefits.
Start slow, focus on form, and let this pose transform your yoga journey!
FAQs
Is Camel Pose suitable for beginners?
Yes, but beginners should use modifications like blocks to avoid strain.
How often should I practice Camel Pose?
Practice 2-3 times per week to see noticeable benefits.
Can Camel Pose relieve back pain?
Yes, it stretches the spine and releases tension, making it ideal for back relief.
Why is it called Camel Pose?
The pose resembles the arched back of a camel, hence the name.
Should I avoid Camel Pose during pregnancy?
It’s best to avoid this pose during pregnancy or consult your doctor before attempting it.
Source:
Yoga Journal. (2023, June 8). Camel Pose: The complete guide.
Jannyca. (2023, May 14). Yoga pose primer: revolved camel pose. YogaUOnline.
Hickman, D. (2020, December 21). How to do camel pose for beginners & modifications. Di Hickman.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar