Name: Camel Pose

Sanskrit: Ustrasana

Pronunciation: Oosh-trahs-anna

Pose Level: Advanced



·       Kneel on the mat with knees and feet parallel. From this position, do a few forward bends and bring the torso back to an upright position, bending and sucking the navel inside (as you do in the cat’s pose). Imagine being a wave. Do this 3 or 4 times. It is the point break movement that facilitates backward extensions.


·       Slowly place the palms of your hands immediately behind your feet: the tips of your fingers are not facing your back, but in the opposite position. Straighten your back well and then start bending backwards.


·       Move your hands to your heels and grab them, you will feel your back begin to flex more. The backs of your feet should be resting on the mat, but if you can't, you can also point your toes on the floor and grab your ankles.


·       It is essential that, while bending backwards, you open your chest wide, rotating the shoulder blades and making them converge towards the back.


·       Begin to push the pelvis upwards: it creates space between the floor and the back. Let yourself go, let go of your emotions that in this position literally explode from your heart.


·       Bend your back and listen, listen to yourself. Feel your breath and hold the position as long as your body allows it.


·       Then return sinuously, lowering the pelvis, to sit kneeling on your heels.




·       Upper body

Pose Modifications

·       To make the asana easier, first of all, a pillow or a small folded blanket is used under the knees. The other difference from the movements described above is the position of the toes. Instead of straightening the feet, leaving the upper part resting on the yoga mat, the feet are kept elevated thanks to the folded toes. The arms are always carried backwards, as well as the back, torso, head, but the hands can touch the heels more easily as they are raised, thanks to the folded fingers.
·       Another variant consists in lifting and extending one arm upwards, while the hand of the opposite arm rests on the heel.



Ustrasana is to be avoided in case of back, neck and shoulder problems, even in the case of abdominal disorders. To be avoided during pregnancy.


Poses Commonly Transitioned too:

Child’s Pose/ Extended Child’s Pose

Poses Commonly Used Before Hand:

Hero Pose

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