Ushtrasana (Camel Pose)


Ushtrasana, also known as Camel Pose, is a yoga posture that involves a deep backward bend of the spine, resembling the graceful arch of a camel’s back. This asana helps stretch the front of the body while providing various physical and spiritual benefits.


  1. Start by sitting in Vajrasana (Thunderbolt Pose).
  2. Stand on your knees with your arms at your sides.
  3. Keep your knees and feet together, although you can separate them if it’s more comfortable for you.
  4. Slowly lean backward, reaching for your right heel with your right hand and then your left heel with your left hand. Be cautious and avoid straining.
  5. As you reach for your heels, push your hips forward to maintain vertical thighs, and bend your head and spine backward as far as you can comfortably.
  6. Relax your entire body, especially the back muscles, as you settle into the stretch.
  7. Your body weight should be evenly distributed between your legs and arms. Your arms play a role in anchoring your shoulders to maintain the arch of your back.
  8. Hold the final position for as long as it feels comfortable.
  9. To return to the starting position, release your hands from your heels one at a time.


  • Normal breathing is sufficient, as the chest is already stretched.


  • Practice up to 3 times as a dynamic asana (with movement).
  • Hold the final static position for up to 3 minutes.


  • Physical: Focus on the abdomen, throat, spine, or your natural breathing.
  • Spiritual: Direct your awareness to Swadhisthana or Vishuddhi Chakra.


  • After performing Ushtrasana, it’s essential to follow it with a forward bending asana, such as Paschimottanasana (Seated Forward Bend), to release any tension in the back. Shashankasana (Hare Pose) is a suitable counterpose that can be performed directly from Vajrasana without unnecessary body movement.


  • People with severe back ailments, such as lumbago, should avoid attempting Ushtrasana without the guidance of a competent yoga teacher.


  • Beneficial for the digestive and reproductive systems.
  • Stretches the stomach and intestines, alleviating constipation.
  • Loosens and stimulates the vertebrae and spinal nerves, relieving backache, rounded back, and drooping shoulders.
  • Improves posture and opens up the front of the body.
  • Tones organs in the neck region and regulates the thyroid gland.
  • Can be helpful for people with asthma.


  • – Variation 1: Beginners can practice with the balls of their feet on the floor for added stability.

  • Variation 2: To intensify the pose, grasp your right heel with your left hand and your left heel with your right hand.

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