Ustrasana, also known as the camel pose or Ushtrasana in Sanskrit, is a backbend that can be both energizing and calming. It helps to open up the chest and shoulders while stretching the abdominals and thighs. It also strengthens your back muscles and increases flexibility in your spine. This pose has been said to help improve digestion, reduce stress, improve posture, reduce fatigue, and increase one’s overall sense of well-being.

Benefits of Practicing Ustrasan Or Camel Pose :

  • Strengthens back muscles
  • Increases flexibility in the spine
  • Opens chest & shoulders
  • Stretches abdominal & thigh muscle groups
  • Helps improve digestion
  • Reduces stress & fatigue
  • Improves posture
  • Increases overall sense of wellbeing

Step By Step Instructions :

  1. Start in a kneeling position with your feet hip-width apart and your palms resting on top of your thighs.
  2. Place your hands on the back of your hips, fingers pointing down toward the floor. Begin to slowly lift up through the chest and draw the shoulder blades down away from the ears.
  3. Lean gently backward as if you are trying to reach for something behind you, allowing the head and neck to extend back over time until it is comfortable for you to do so (It is recommended that you keep your chin slightly tucked in towards your chest during this pose).
  4. Once comfortable, reach your arms around to the back of your ankles or shins and lift up through the chest. Hold for a few breaths here before releasing.

Precautions :

  • As you go through the practice, remember to breathe normally. The chest is already stretched during this pose, so try not to take deep breaths or hold your breath as it may lead to uneasiness when breathing.
  • Individuals who experience elevated or low blood pressure should refrain from practicing this asana.
  • If you’re dealing with insomnia, this asana should be avoided.
  • Persons suffering from a back injury or neck pain should abstain from Ustrasana.
  • Individuals experiencing a migraine should avoid practicing Ustrasana.

Also Read: How to Practice Setu Bandhasana?


Ustrasana, also known as the camel pose or Ushtrasana in Sanskrit, is a great way to increase flexibility in your spine and strengthen your back muscles. It can also help improve digestion, reduce stress and fatigue, improve posture, and increase overall sense of wellbeing. However, it is important to practice this pose with caution and under the supervision of a qualified yoga instructor. Take frequent breaks when necessary and make sure to warm up the body prior to engaging in this practice. Listen to your body and adjust accordingly at all times. Respect the limits of your body at all times for a safe experience!