Ushtrasana (Camel Pose) – A Complete, Beginner-Friendly Guide

Introduction

Ushtrasana, or Camel Pose, is a classic kneeling yoga backbend that opens up your chest and increases spine flexibility. In Sanskrit, “Ushtra” means camel, and “asana” means posture or pose — together, Ushtrasana symbolizes the strong, yet gentle, nature of the camel.

Essence: This posture is known for its energizing and deeply heart-opening effects.

Relatable hook: If you often feel stiff after hours at your desk or hunched forward, Camel Pose is your new go-to move to reclaim space, energy, and openness in your body.

Step-by-Step Guide: How to Practice Ushtrasana (Camel Pose)

1. Begin on your knees. Place your knees hip-width apart on your mat. Keep your thighs perpendicular to the floor and rest the tops of your feet flat on the mat.
2. Position your palms on your lower back. Fingers point down. This gives gentle support as you start.
3. Inhale & lengthen your spine. Imagine lifting and lengthening upwards, keeping your chest broad.
4. Exhale, gently press hips forward. Keep hips stacked above knees as you start to arch back slightly, still supporting with your hands.
5. Inhale, open the chest. Begin to reach your hands back one at a time to your heels (if that’s accessible). Otherwise, keep hands on your lower back.
6. Breathe evenly. Let your head drop back softly if it feels comfortable, or keep the neck neutral to avoid strain.
7. Hold for 3–5 breaths (15–30 seconds). Stay connected to your breath, focusing on even inhales and exhales.
8. To release: Inhale, gently bring your hands back to your lower back, slowly bring your torso upright, and rest in Child’s Pose for a few breaths.

• Rounds: Repeat for 2–3 rounds if comfortable.
• For beginners: Keep hands on lower back, or use yoga blocks beside heels.
• For advanced: Try deepening the backbend by pressing thighs forward, or reaching one or both hands to opposite ankles for a twist.

Alignment & Safety Tips

• Alignment cues: Keep hips directly over the knees (don’t let hips shift back). Chest lifts upward, not just backward.
• Engage thighs to keep stability. Press shins and feet down for grounding.
• Common mistakes: Collapsing the lower back (pelvis should not jut forward or over-arching lumbar), straining the neck, splaying knees too wide. Avoid these by using props and moving with awareness.
• Safety: Avoid Camel Pose if you’re pregnant, have recent back or neck injury, or experience chronic migraines. Always listen to your body!

Benefits of Ushtrasana (Camel Pose)

Physical Benefits

• Opens up the chest, shoulder, and hip flexors
• Improves spinal flexibility and posture
• Stretches abdominal muscles and front thighs
• Strengthens the back, especially lower and middle spine

Mental Benefits

• Reduces stress and tension
• Boosts energy and combats fatigue
• Helps develop focus and self-confidence

Energy & Chakra Connection

• Opens the Heart Chakra (Anahata) fostering emotional openness and compassion
• Invigorates whole energy body, combating sluggishness

Contraindications

• Pregnant women should avoid deep backbends, including Ushtrasana.
• If you have recent or chronic neck, back, or shoulder injuries, skip this pose.
• People with high or low blood pressure should practice with caution.
• Alternative: Try Sphinx Pose (Salamba Bhujangasana) for a gentler heart opener.

Beginner’s Tips & Variations

• Use props: Place yoga blocks beside the ankles to raise heels up for easier access.
• Wall support: Practice with thighs or hips touching the wall to safeguard alignment.
• Gentle variation: Keep hands on lower back or sacrum through the pose for extra support.
• Advanced variations: Deepen the stretch by reaching for opposite ankles or performing the pose with toes tucked under.

How to Include Ushtrasana in Your Yoga Flow

• Best practiced after warming up the body with gentle backbends (e.g., Cobra or Sphinx Pose).
• Use as a peak or main posture in your sequence for maximum effect.
• Follow with gentle counterposes like Child’s Pose (Balasana) or Seated Forward Fold (Paschimottanasana).

Mind-Body Connection

Move into Ushtrasana with awareness, letting your breath lead each movement. It’s a chance to tune into your emotional state—opening the heart physically and energetically. If you’re seeking more compassion and self-confidence, Camel Pose is a gentle nudge to open up to yourself and the world.

Heart Chakra Activation: This posture is believed to help you cultivate loving-kindness and release emotional blockages.