How to do Camel Pose (Ustrasana):
Type – Back Bend
Targets – Core, Chest, Quads/Thighs and Lower Back
Difficulty – Intermediate
Ustrasana (Camel Pose) is an intense back bending yoga pose with many benefits, so it’s important to take your time to perform it correctly. It’s one of the best poses to practice if you are working towards full Wheel Pose. Camel Pose will give you the deep spinal extension without needing the arm strength and shoulder flexibility needed for Wheel Pose.
Camel Pose stretches the front body by extending the back side of your body. Take care while exploring the abilities and limitations of your body. Breathing correctly is a key aspect of doing this pose safely.
Camel Pose should be practiced towards the end of your practice after your spine and muscles are sufficiently warmed up.
How To Do Camel Pose (Ustrasana):
Step-by-step
- Start in Thunderbolt Pose (Vajrasana). Lift up off your heels pressing your thighs forward.
- Your legs should be hip width apart and your toes untucked. You can keep your toes tucked if you need more height.
- With your hips over your knees, engage your inner thighs, draw your navel in and roll your shoulders back.
- Inhale and lift your chest. Draw your elbows back and toward each other.
- As you exhale slowly push your glutes forward and start to bend your back, keeping your spine long and your front and inner thighs engaged. Don’t scrunch your neck or lower back.
- Place your hands on your heels or on yoga blocks. Press the heels of your hands into the heels of your feet.
- You can place your hands one at a time by circling your arms up and then back.
- If you don’t have enough flexibility in your spine to reach your heels, place your hands on your hips with your thumbs pressing into your sacrum to support your lower back. Bend your back as far as is comfortable.
- Gently extend your head and neck backwards.
- Continue inhaling and exhaling through your nose as you hold the pose.
- Stay in the pose for five breaths or longer.
- To exit the pose. Tuck your chin and place your hands on your hips with your thumbs pressing into your sacrum. Engage your lower abdomen and use your hands and inhalation to lift yourself slowly.
- Sit back on your heels with a neutral spine. Transition to Childs Pose to counter the deep stretch in your back.
Modifications For Camel Pose (Ustrasana):
- Camel Pose with Hands On Sacrum.
If your back is too tight or feel compressed during the pose, modify it by placing your hands and your upper hips with your thumbs pressing into your sacrum and your elbows pointing back. Engage your thighs and abdominal muscles. Lift your chest and open your shoulders as you bend. Lengthen your spine as you inhale, keeping your core engaged. Focus on keeping length in the lumbar area.
- Camel Pose Against the Wall.
Practice the pose facing a wall. Press your thighs into the wall as you bend backward. This will give you some extra support and help keep your balance.
Variations Of Camel Pose (Ustrasana):
Half Camel Pose (Ardha Ustrasana)
- Start on your knees with your legs hip width apart and your toes tucked.
- With your hips over your knees, engage your inner thighs, draw your navel in and roll your shoulders back.
- Inhale and lift your chest. Draw your elbows back and toward each other.
- As you exhale slowly push your glutes forward and start to bend your back, keeping your spine long and your front and inner thighs engaged. Don’t scrunch your neck or lower back.
- Place one hand on the corresponding heel or on a yoga block next to your heel.
- One your next inhale circle you other hand up and toward the back wall. Letting your head follow.
- Bend your back as far as is comfortable.
- Gently extend your head and neck backwards.
- Continue inhaling and exhaling through your nose as you hold the pose.
- Stay in the pose for five breaths or longer.
- To exit the pose. Tuck your chin and place your hands on your hips with your thumbs pressing into your sacrum. Engage your lower abdomen and use your hands and inhalation to lift yourself slowly.
- Sit back on your heels with a neutral spine. Transition to Childs Pose to counter the deep stretch in your back.
- Repeat on the other side.
Beginner Tips for Camel Pose (Ustrasana):
- Untucking your toes and pointing them back will give a deeper stretch.
- Keeping your toes tucked will give you an additional nice stretch in the balls of your feet.
- You can use a blanket for extra cushioning under your knees.
- You can place your hands on yoga blocks next to your ankles for extra support or height.
- If you feel pressure in your lower back or if you tend to arch your lower back, place a yoga block between your thighs and squeeze it as you bend back.
- Make sure your knees are no wider than your hips. This will help protect your lower back.
- For extra support you can wrap a strap around your thighs and press against it as you enter the bend. This will help you maintain a healthy curve in your lumbar spine.
- It’s very important to warmup your back and psoas muscles, as well as doing a few chest openers.
- After your back bends counter with forward bending poses.
Common Mistakes When Performing Camel Pose (Ustrasana):
- Not keeping your thighs upright – make sure your thighs are upright. Don’t let them slant back as you enter the back bend. To test your alignment, you can practice against a wall making sure your thighs or even your hip bones stay in contact with the wall.
- Not keeping your abdominal muscles engaged – don’t relax your abdominal muscles once you are in the pose. Keep your abdominals pulled in and engaged to help support and protect your lower back.
Benefits Of Camel Pose (Ustrasana):
- Camel Pose improves the mobility in your shoulders and upper back.
- Practicing Camel Pose improves spinal mobility and stability.
- It stretches the whole front body, including your abdomen, chest, shoulders, hip flexors and quadriceps.
- The pose strengthens your leg and back muscles.
- Regular practice of Camel Pose will improve your posture by stretching your back and straightening it.
- Camel Pose will counter the negative effects of sitting for extended periods of time.
- Camel Pose stimulates the internal organs which leads a healthier digestive system.
- It will relieve back pain.
Caution When Practicing Camel Pose (Ustrasana):
- If you feel too much tension or sensitivity in your neck, you can keep your neck in a neutral position or with your chin towards your chest.
- You can substitute Camel Pose with Cobra or Sphinx pose for a gentler back bend alternative.
- Practice with caution if you have any issues with knees, shoulders, neck or back.
- Don’t force the pose. Only bend as far as you can naturally. Regular practice will build your flexibility until you can practice the full expression of the pose.
- Avoid the pose if you have a hernia or had recent surgery.
- Enter the pose slowly if you suffer from hypertension and practice within your range of limits.
Preparatory Poses:
• Cobra Pose (Bhujangasana)
• Upward Facing Dog Pose (Urdhva Mukha Svanasana)
• Locust Pose (Salabhasana)
• Bridge Pose (Setu Bandha Sarvangasana)
• Reverse Plank Pose (Purvottanasana)
• Low Lunge (Anjaneyasana)
• Chair Pose (Utktasana)
Counter Poses:
• Seated Forward Bend (Paschimottanasana)
• Happy Baby Pose (Ananda Balasana)
• Childs Pose (Balasana)
• Reclining Hand To Big Toe Pose (Supta Padangusthasana)
