Camel Pose Defined

What Is Ustrasana?

In Sanskrit, ustra means "camel" and asana means "pose." The name refers to the shape—the arched back resembling a camel's hump—though the connection may also relate to the pose's desert-like intensity: it can feel endless while you're in it.

Camel Pose is a deep backbend that exposes the entire vulnerable front of the body while simultaneously compressing the back. This combination creates a powerful physical experience—and often an emotional one. Many practitioners report unexpected feelings arising in Camel: tears, anxiety, elation, release. The pose opens the area around the heart, which in yoga philosophy holds both our deepest wounds and our capacity for love.

Whether you experience backbends as emotional or purely physical, Camel Pose deserves respect. It asks a lot of the body and should be approached with proper warm-up and awareness.

Setting Up the Pose

Starting Position

Kneel with your knees hip-width apart, thighs perpendicular to the floor. The tops of your feet press into the mat (or toes can be tucked under for a less deep backbend). Place your hands on your lower back, fingers pointing down, and draw your elbows toward each other behind you.

Beginning the Backbend

Inhale and lift your chest. Instead of dropping back, think of lifting up and over—like you're draping yourself backward over an invisible ball. Keep the hips pressing forward over the knees; the common mistake is to let the hips shift backward, which collapses the lower back.

Hands to Heels

If your flexibility allows, reach one hand then the other to your heels. Press your palms into your heels, using this connection to lift the chest higher. The head can stay neutral (chin toward chest) or drop back if the neck feels supported.

The Full Expression

In the full pose, hips stack over knees, chest lifts toward the ceiling, hands press heels, and the spine forms one long curve. The throat may be exposed if the head drops back, or protected if the chin stays tucked.

Why Camel Pose Matters

• Opens the front body — Stretches chest, abdomen, hip flexors, quadriceps, and throat—areas chronically shortened by sitting
• Strengthens the back — The muscles along the spine work to support the backbend
• Improves posture — Counteracts the forward rounding of desk work and phone use
• Stimulates energy — Backbends are traditionally considered energizing; Camel can feel activating and invigorating
• Builds emotional resilience — Learning to stay present with the intensity of the pose develops capacity to be with discomfort

Variations

Hands on Lower Back

Keep hands on the lower back throughout, fingers pointing down. This version is less deep but still provides significant chest opening and is appropriate for practitioners building toward the full pose.

With Blocks

Place blocks at their highest setting outside each ankle. Reach for the blocks instead of the heels. This elevates the hands, reducing the depth of the backbend while maintaining the pose's integrity.

Tucked Toes

Tucking the toes under raises the heels, making them easier to reach. This is a common modification for practitioners with less flexibility.

One Hand at a Time

Keep one hand on the lower back while the other reaches to the heel. Switch sides. This asymmetrical version can help build confidence before taking both hands to heels.

Contraindications and Cautions

• Low back injuries — The pose places significant demand on the lumbar spine
• Neck injuries — If the head drops back, the neck is in extension; keep the chin tucked if you have neck issues
• High or low blood pressure — The intensity of the pose can affect blood pressure; come out slowly
• Migraines — The head position and neck extension may be triggering

After Camel Pose

Always follow Camel with a counterpose—Child's Pose is traditional and effective. The forward fold allows the spine to neutralize and the nervous system to settle. If emotions arise, give yourself time and space to process; this is normal and part of what makes backbends powerful.