The Camel Pose (Ustrasana) might look like a straightforward backbend, but don’t let its serene appearance deceive you—this pose is a powerhouse of benefits.
It’s all about that perfect blend of heart-opening stretch and deep spinal extension, making it a favorite among yogis seeking both physical and emotional release.
Pose details
Asana | Ustrasana |
Type | Backbend |
Level | Intermediate |
How to do the Camel pose
Before diving into Camel Pose, it’s a good idea to warm up with poses that open the chest, shoulders, and hip flexors, such as Cat-Cow Pose, Low Lunge, and Cobra Pose. Once you’re ready, follow these steps:
- Start by kneeling on your mat. Place your knees hip-width apart and ensure your thighs are perpendicular to the floor. Your shins and the tops of your feet should be pressing into the mat.
- Place your hands on your lower back. Position your palms on your sacrum with your fingers pointing down. This will help support your lower back as you move into the pose.
- Inhale deeply and lengthen your spine. Lift your chest upward, creating space between your vertebrae. Engage your core to support your lower back.
- Exhale and begin to lean back. Keep your hips pressing forward as you arch your back. Imagine a string pulling your chest up toward the ceiling.
- Once you feel stable, reach your hands back to grasp your heels. If this is too intense, you can keep your hands on your lower back for support. Ensure your hips remain over your knees and your chest continues to lift.
- Drop your head back gently if it feels comfortable, or keep your neck in a neutral position if you have any neck issues. Breathe deeply and evenly.
- Hold the pose for five to ten breaths or as long as comfortable. Focus on maintaining the lift in your chest and the engagement in your core.
- To come out of the pose, bring your hands back to your lower back if they were on your heels. Inhale and slowly lift your torso back to an upright position, leading with your chest.
- Sit back on your heels and take a few breaths in Child’s Pose to release any tension in your back.
Modifications
If Camel Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a block between your thighs to help engage your inner legs and maintain alignment. This can help stabilize your lower back and make the pose more accessible.
- Try a supported variation: Place yoga blocks on either side of your feet and rest your hands on them instead of reaching for your heels. This reduces the depth of the backbend and makes it easier to maintain proper form.
- Start with a gentle backbend: If you’re still developing the flexibility for Camel Pose, practice a gentle backbend like Sphinx Pose or Cobra Pose first. These poses will help open the chest and stretch the spine without putting too much strain on the lower back.
- Focus on lifting in stages: First, place your hands on your lower back for support and gently press your hips forward. Then, lift your chest and lean back slightly. When you’re ready, reach for your heels one hand at a time. This staged approach lets you ease into the backbend without overwhelming your body.
Safety tips
- Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine and hips.
- Avoid forcing the backbend. Go at your own pace, and don’t push past your comfort level.
- Keep your knees hip-width apart. This helps maintain stability and prevents unnecessary strain on your lower back.
- Engage your core muscles. This provides support to your lower back and helps you maintain control throughout the pose.
- Breathe deeply throughout the pose, and exit slowly by bringing your hands to your lower back for support before sitting back on your heels.
Similar yoga poses
Sphinx Pose (Salamba Bhujangasana)
A milder version of Cobra Pose, Sphinx Pose is performed with the forearms on the ground, providing a gentler stretch to the spine and opening the chest.
Upward Facing Dog (Urdhva Mukha Svanasana)
A more intense backbend than Cobra Pose, this pose involves lifting the thighs and hips off the ground, deepening the stretch in the chest and spine.
Locust Pose (Salabhasana)
This prone backbend strengthens the back muscles and opens the chest, similar to Cobra Pose, but with the added challenge of lifting the legs and arms off the ground.
Seal Pose (Bhujangasana Variation)
A deeper variation of Cobra Pose where the arms are extended further forward, providing a more intense stretch to the spine and chest.
Bow Pose (Dhanurasana)
This pose involves lifting the chest and legs while grabbing the ankles, creating a deep backbend that opens the chest and strengthens the back, similar to the effects of Cobra Pose.
