Camel Pose | Ustrasana - How to do, Steps and 10 Benefits

Camel Pose

           Camel Pose is also known as 'Ustrasana'. Ustrasana is the combination of 2 Sanskrit words, 'Ustra' + 'Asana'. Where, Ustra means 'Camel', and Asana means 'Pose'. Camel Pose is the back bending yoga pose known for to open Anahata or Heart Chakra.

Yoga girl doing Camel Pose - Ustrasana in park
Camel Pose - Ustrasana

                                                            Pronunciation - us-tra-sa-na
                                                            Difficulty level - 3 out of 10.

How to do Camel pose?

Yoga Girl showing How to do Camel Pose Ustrasana Steps
Ustrasana Steps

Ustrasana Steps -

  1. Sit in Vajrasana / Thunderbolt Pose on Yoga Mat. Then slowly stand on the knees and place your hands on the hips. The distance between knees should be as shoulder width apart.
  2. Take couple of deep breath and calm your mind. While exhaling slowly lean backward from waist only.
  3. Now grasp the left heel with left hand and right heel with right hand.
  4. Stay in this pose or Hold this pose for few seconds, with normal breathing.
    10 seconds are enough for beginner. 10 seconds to 1 minute is enough for everyone.
    Your breathing must be gentle and at normal depth, while doing this Yoga pose.
  5. Then slowly come to the starting position by releasing the pose.
Note -
  • The distance between knees must not be wider than shoulder width-apart.
  • Do not rush to lean backward, slowly bend or lean backward.
  • Lean or Bend only from waist.
  • Head and Neck goes back for more stretching neck muscles.
  • Breath through nostrils only while doing this pose.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
         So you must do Yoga on Yoga Mat.

Ustrasana Benefits -

  1. Camel pose improves digestion.
  2. This Yoga pose improve flexibility of spine.
  3. This Yoga pose relieves the pain from back.
  4. Camel pose strengthen hamstrings, thighs - especially inner thighs, Spine and back muscles.
  5. This Yoga pose removes stiffness in neck, shoulder and open chest.
  6. This yoga pose strengthen your arms and shoulder.
  7. This Yoga pose increase blood flow to the eyes, head and scalp.
  8. This Yoga pose helps to remove fatigue, laziness and improve focus.
  9. This Yoga pose relieves menstrual pain and symptoms of menopause.
  10. Regular practice of Camel pose yoga improves posture, balance and co-ordination of the body.

Precaution of Camel pose -

  1. Those who have knee-joint pain or ankle-joint pain should avoid to do this yoga pose.
  2. If you have a Low or High Blood Pressure, Headache and Insomnia then avoid Camel pose Yoga.
  3. Avoid this Yoga pose, if you are feeling like qualm or reel.
  4. Those who have shoulder or neck injury should avoid Camel pose.

Camel Pose Variation -

        A simple variation for more stretch in spine, you can put your hands directly on the floor or mat instead of grasping heels, as shown in image below.

Yoga Girl doing Camel Pose Variation
Camel Pose Variation

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