Camel Pose (Ustrasana): How to do it, 22 Benefits & Best Tips

Article reviewed by Yogini Anita Dhona

Camel Pose, or Ustrasana (also known as Ustrasan), is the pose that people take up to super-strengthen their back after already having attained a certain level of back strength. It has other immediate benefits as well. It requires a bit of concentration, coordination of several joints, and balance. One kneels and bends backward to place their hands on their heels. It takes a bit of an effort initially to get comfortable.

In this article, you will discover the following information about Camel Pose (Ustrasana):

Other names

Camel Pose

Etymology/Origin of the Asana

This Asana was brought into the limelight by the Iyengar lineage of yoga schools.

Benefits of Camel Pose (Ustrasana)

Practicing Camel Pose (Ustrasana) has numerous benefits, which are discussed below:

i. Research-Backed Benefits

I. As per a Yoga Dissertation^[1] by MSc Students in 2006, Camel Pose (Ustrasana) resulted in better Oxygen consumption and higher Energy expenditure, thus improving the overall bodily systems.

II. As per a Research Paper^[2], part of a Doctor of Musical Arts study, Ustrasana helps singers improve their vocal chord and singing abilities.

ii. Not supported by clinical trial benefits

1. The body gets a boost of energy.
2. It improves the ability of the spine to work better. The backbend gives an excellent toning to the spine, which is usually not required to be bent backward during the day.
3. The stress in the lower and mid-back, shoulders, and neck are dissolved due to this Asana.
4. Camel Pose (Ustrasana) sets your posture right and aligns your body correctly.
5. It helps reduce fat from the belly, thighs, hips, and even the arms.
6. The front side of the body gets a perfect stretch. All the joints, muscles, and ligaments of the chest, abdomen, psoas, and quadriceps (front-thigh muscles) get a good workout due to this stretch. They become better aligned.
7. The hips and hamstring get toned.
8. Improves flexibility of the neck.
9. As the chest cavity expands, the diaphragm is extended to the maximum, and its functioning improves.
10. It helps kids and teenagers by strengthening the mind and body in the growing-up years.
11. Improves self-esteem, confidence, and stamina.
12. One finds relief in asthma and bronchitis.
13. Constipation, colitis, and lack of hunger are ailments one can treat with this Asana.
14. Urinary disorders are also treatable with this Asana as it impacts the kidneys and urinary tract.
15. It also treats reproductive disorders by impacting the prostrate, testes, and ovaries.
16. Treats irregular and painful menstruation (one must not practice this during periods).
17. Helps treat vocal disorders.
18. Since it impacts the thyroid and parathyroid gland, the salivary glands, and lymph nodes, issues related to these are resolved to an extent. Toxins are released from the body, and digestion improves.
19. The nervous system is strengthened, and its functioning improves.
20. As the Crown (Sahasrara) chakra is impacted, the practitioner will experience increased creativity, calmness, and thought clarity.

iii. Muscle/Muscle Group, Organ/s, Joint/s Strengthened

Muscles and joints of the lower, mid, upper back, chest, shoulders, neck, glutes, hips, thighs, knees, psoas, and abdomen are aligned, stretched, impacted, engaged, and strengthened with this pose.

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Level  

Intermediate

Type

Kneeling, Back-bend

Duration

Beginner: 5-10 seconds

Intermediate: 25-30 seconds

Expert: 1-2 minutes

Preparatory Poses

These poses are to be practiced to prepare the body and mind for doing Ustrasana:

i. Revolved Triangle Pose (Parivrtta Trikonasana)

ii. Boat Pose (Naukasana)

iii. Bow Pose (Dhanurasana)

iv. Sun Salutation (Surya Namaskara)

Follow-up Poses

These are to be practiced immediately after trying Ustrasana to regulate the energy flow:

i. Puppy Dog Pose (Uttana Shishosana)

ii. Reclining Bound Angle Pose (SUpta Baddha Konasana)

iii. Child Pose (Balasana)

iv. Corpse Pose (Savasana)

Warning

Never perform this Asana on a full stomach or within 2 hours of having a full meal. After a light meal, one should still wait atleast 60 to 90 minutes before doing any yoga pose (except Vajrasana).

The preparatory asanas for this pose are Bow pose (Dhanurasana), Boat pose (Naukasana), Revolved Triangle pose (Pavitra Trikonasana), and Sun Salutation (Surya Namaskar).

One should warm up with a few asanas to lead up to Camel Pose (Ustrasana). They are Reclined supported wide-legged Thunderbolt pose (Supta Salamba Pada Prasarita Varjasana Udara), Cat-Cow pose (Bitilasana Marjaryasana), Half camel pose twist (Ardha Ustrasana Parivrtta), and Kneeling cat swan flow, bridge pose (Setubandha Sarvangasana).

Process 

1. Stand straight.
2. Kneel slowly and go into Diamond Pose (Vajrasana).
3. Take a few deep breaths in this pose and get your spine straight and up while pushing your lower back into your heels.
4. Slowly raise your pelvis and bring your knees into a right-angle position. Your body from the knees up should be straight up. Your knees should be at hip distance, and so should your ankles. They should be in a straight line.
5. Look straight, take a few deep breaths, and align yourself entirely into this position.
6. Take your hands and rest them on your hips. Keep your elbows pointed backward, thumbs forward, and fingers downward.
7. Inhale, and then recline your upper body, especially the shoulders, while breathing slowly, backward as much as possible. Rest your neck backward. Exhale now. Take a few breaths here. Your abdomen should be tight and your thighs vertical and held tightly in position as the pressure will be felt here first. Spend a few moments here to stabilize yourself.
8. Inhale again, and slowly take your hands one-by-one and reach your heels. Initially, your can touch your heels with your fingers. Then as you become accustomed to the Asana, you can focus on resting your palms on your heels for maximum benefit.
9. Ensure that you keep your spine as uplifted upward as possible. One should point their face to the roof, or if possible, backward, at a later stage in your progress.
10. You are now in the Camel Pose (Ustrasana). Stay here for a few breaths, taking in the air slowly. Raise your chest as much as possible with each breath while keeping the spine and abdomen tight. Then shift your focus to the lower back. That is where you will feel the maximum stress. It is vital to balance the body’s weight equally between your hands and legs. You can close your eyes if that helps achieve balance. This is the balance that people with weaker mind and hand-body coordination may not be able to achieve. Hence they are advised to refrain from doing this pose.
11. Once you are comfortable in this pose, shift your focus on the breath and then finally on emptying your mind, so you can focus on processing the emotional release. This takes effort and practice, and you should continue only till the time you are comfortable. You will feel blood flow to the brain during this phase very actively. Nothing to worry about. Stop doing this pose once you’ve had your fill of emotional release during a session.
12. Inhale again, and slowly return to the previous posture of hands on your hips, one at a time, and spine straight and face forward. Exhale now. Stay in this pose for a few moments till you can feel the blood subsiding back into your neck from your head. Take a few deep breaths to normalize the flow of energy.
13. Go down on your heels now, back into the Diamond Pose (Vajrasana). Take a few more breaths.
14. Next, move into Child pose (Balasana). This will finally subside all energy flow and blood rush from the critical parts of the body. Stay here for a minute or two if required while breathing slowly.
15. Slowly rise from this position and stand up again to complete the full asana/

Observations/Expert Tips

Yogini Anita Dhona says:

The Asana requires a good bit of focus. Initially, the focus is needed on getting the pose correct due to the challenge of getting the vertical balance right. Once the posture is achieved, one must consciously focus on pushing their spine and chest as high as possible. This will increase the stretch on the chest to the maximum.

i. Besides the hips, one has to focus on stretching the chest knowingly. It gives an excellent workout to the rib cage and improves the heart’s functioning. One has to carefully place their legs hip-width apart and broaden their shoulders away from the neck.

ii. Release from the pose is equally important and must be done slowly. It maintains the energy flow and helps keep the alignment achieved during the Asana.

iii. The improvement one can achieve in their communication and mind-clarity levels is fantastic. One goes from feeling initial discomfort to feeling only emotional discomfort. This helps them focus on emotional cleansing afterward. Due to this, with time, the amount of mental clarity and peace that emerge are beyond calculation. It can help a person evolve to another mental level if they persist with the Asana for a long time (not increase the session time, but the practice of the Asana over months/years).

iv. Once the emotional release phase is over, which can take several years depending on your store of unresolved emotions, you must focus on emptying your mind of all thoughts. Then you have to focus on strengthening the silence within. Do not get into these phases before you are mentally and emotionally ready.

v. It is the preparatory pose posture for advanced asanas like the Half camel pose – raised toe variation (Ardha Ustrasana – raised toe variation), Pigeon pose (Kapotasana) variations, and King Cobra pose (RajaBhujangasana).

vi. During my practice of this asana, in the initial days, I felt quite a bit of stress on my soles. This went away after a week’s practice.

vii. After performing this pose, the follow-up poses are also essential to ensure the energy flow subsides appropriately, and you are kept centered. The follow-up poses are Child pose (Balasana), Puppy Dog Pose (Uttana Shisosana), Reclining Bound Angle Pose (Supta Badhha Konasana), and finally Sleeping posture (Savasana).

viii. The next level poses that can be targeted after attaining expertise in this Asana are Upward Plank Pose (Purvottanasana), Bridge pose (Setubandha Sarvangasana), and Reclining Hero Pose (Supta Virasana).

ix. Always follow the breathing prescribed in the process above, without fail.

Body Awareness

The below information will help you be mindful of what to do with every involved body part/limb during performing the asana:

1. Chest and Rib Cage: will be engaged, broad and lifted as much as possible in a back-bend.
2. Shoulders: will be engaged, away from ears, as broad as possible, rolled back and down.
3. Knees: will be engaged in the process, together, balanced. 
4. Arms: will be engaged, parallel to each while reaching the heels.
5. Fingers: actively involved, pushing the sole of the feet, helping maintain balance and completion of the pose.
6. Spine: Lifted from the base as much as possible, strong, pushing against the core.
7. Back: will be fully engaged to derive maximum benefit. 
8. Hips: internally rotated, pushing to the front, engaged.
9. Feet: active and arched, toes resting
10. Neck: in a falling back position, active.
11. Muscles engaged: biceps, triceps, glutes, core, psoas, hip flexors, and pelvic floor muscles are engaged and active in various capacities.
12. Navel: engaged, pulled in fully as much as possible
13. Gaze: Up, or if possible, then back (for experts)
14. Breath: inhaling slow and deep while in the backbend.

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Variations 

This Asana has about 49 variations, some of which use props. These can be taken up as per need and ability. Each one has a slightly different purpose and resulting benefits. The common benefit in almost all of these is the back-bend ability which increases exponentially.

Sl	Name of Asana Variant	Picture	Level and Purpose
1	Camel Pose Variation 1 (Ustrasana Variation 1)		Beginner: Back-bend, Balance
2	Camel Pose Variation Hands On Floor (Ustrasana Variation Hands On Floor)		Beginner: Back-bend, Coordination
3	Kneeling Pose Arms Raised		Beginner: Balance
4	Kneeling Pose		Beginner: Balance
5	Half Camel Pose Variation Head Up (Ardha Ustrasana Head Up)		Beginner: Back-bend, Balance, Stretch, Strength
6	Camel Pose Blocks (Ustrasana Blocks)		Beginner: Back-bend, Balance, Stretch, Strength
7	Kneeling Pose Hands To Back		Beginner: Balance
8	Half Camel Pose (Ardha Ustrasana)		Beginner: Back-bend, Balance
9	Camel Pose Variation Toes (Ustrasana Variation Toes)		Beginner: Back-bend, Stretch
10	Kneeling Pose Arms Raised Revolved Flow		Beginner: Twist, Stretch, Balance
11	Half Camel Pose On Toe One Leg In Front (Ardha Ustrasana On Toe One Leg In Front)		Expert: Stretch, Balance
12	Camel Pose Variation Unsupported Arms (Ustrasana Variation Unsupported Arms)		Intermediate: Back-bend, Stretch, Balance
13	Camel Pose Variation One Leg In Front (Ustrasana Variation One Leg In Front)		Expert: Back-bend, Stretch
14	Revolved Kneeling Pose		Beginner: Twist, Stretch, Balance
15	Half Camel Pose Variation Hand Opposite Foot (Ardha Ustrasana Variation Hasta Opposite Pada)		Beginner: Back-bend, Balance, Stretch, Strength
16	Supported Chair Camel Pose (Salamba Chair Ustrasana)		Beginner: Back-bend, Stretch
17	Camel Pose Chair Variation Hands (Ustrasana Chair Variation Hasta)		Beginner: Back-bend, Stretch
18	Half Camel Pose Twist Prep Flow (Ardha Ustrasana Parivrtta Prep Vinyasa)		Beginner: Balance, Stretch, Strength, Twist
19	One Legged Camel Pose (Eka Pada Ustrasana)		Intermediate: Back-bend, Stretch
20	Sage Nahusha Pose (Nahushasana)		Intermediate: Back-bend, Stretch
21	Camel Pose With Strap And Wall (Ustrasana With Strap And Wall)		Beginner: Back-bend, Stretch
22	Pigeon Pose (Kapotasana)		Expert: Back-bend, Stretch
23	Half Camel Pose Variation Raised Toe (Ardha Ustrasana Variation Raised Toe)		Expert: Back-bend, Balance, Stretch
24	Camel Pose Blanket Blocks Feet (Ustrasana Blanket Blocks Pada)		Beginner: Back-bend, Balance, Stretch
25	Genie Sit Pose		Intermediate: Back-bend, Balance, Stretch
26	Pigeon Pose B (Kapotasana B)		Expert: Back-bend, Stretch, Strength
27	One Leg Raised Camel Pose (Eka Pada Urdhva Ustrasana)		Expert: Back-bend, Balance, Stretch, Strength, Twist
28	Camel Pose Variation Shoulders Palms Chest (Ustrasana Variation Shoulders Palms Chest)		Beginner: Back-bend, Stretch
29	Camel Pose Chair Strap (Ustrasana Chair Strap)		Intermediate: Back-bend, Stretch, Strength
30	Camel Pose Arms Interlocked Partner (Ustrasana Hasta Interlocked Partner)		Beginner: Back-bend, Stretch
31	Kneeling Pose Eagle Arms Forward Bend Flow		Intermediate: Back-bend, Balance, Stretch, Strength
32	Camel Pose Hands Back Thighs Boat Pose Partner (Ustrasana Hasta Back Thighs Navasana Partner)		Beginner: Back-bend, Balance, Stretch, Inversion
33	Kneeling Torso Circles Neck Stretch Pose		Beginner: Balance
34	Camel Pose Hips Bolster Hands Blocks (Ustrasana Kati Bolster Hasta Blocks)		Beginner: Back-bend, Stretch
35	Revolved Half Camel Pose Leg In Front (Parivrtta Ardha Ustrasana Pada Puras)		Intermediate: Back-bend, Balance, Stretch, Strength, Twist
36	Floating Camel Pose (Ustrasana Variation 2)		Expert: Back-bend, Balance, Stretch, Strength
37	Pigeon Pose Wheel (Kapotasana Wheel)		Intermediate: Back-bend, Balance, Strength, Inversion
38	Camel Pose Partner (Ustrasana Partner)		Intermediate: Back-bend, Stretch
39	Camel Pose Wall Variation Over Folded Chair (Ustrasana Wall Variation Over Folded Chair)		Intermediate: Back-bend, Stretch, Restorative
40	Supported Camel Pose Bound Hands Back Aerial (Salamba Ustrasana Baddha Hasta Back Aerial)		Intermediate: Back-bend, Balance, Stretch, Strength
41	Kneeling Pose Hands Chair		Beginner: Balance, Stretch, Restorative
42	Horse Salute Pose (Vatayanasana Namaste Arms)		Expert: Back-bend, Stretch
43	Pigeon Pose Chair (Kapotasana Chair)		Back-bend, Stretch, Inversion
44	Floating Camel Pose Downward Facing Dog Pose Partner (Ustrasana Variation 2 Adho Mukha Svanasana Partner)		Expert: Back-bend, Balance, Stretch, Inversion
45	Supported Camel Pose Neck Aerial (Salamba Ustrasana Griva Aerial)		Beginner: Back-bend, Balance, Stretch, Strength
46	Camel Pose One Hand Aerial (Ustrasana Eka Hasta Aerial)		Intermediate: Back-bend, Balance, Strength
47	Camel Pose Hips Bolster (Ustrasana Kati Bolster)		Beginner: Back-bend, Stretch
48	Unsupported Camel Pose Arms Variation (Niralamba Ustrasana Bahu Variation)		Beginner: Back-bend, Balance, Stretch, Strength, Inversion
49	One Legged Camel Pose Mermaid (Eka Pada Ustrasana Naginyasana)		Expert: Back-bend, Balance, Stretch, Strength

One can see from the above table that the variations focus on different reasons for people to try them. Each asana usually serves more than one purpose. A broad analysis is as below:

Purpose	Beginner (Total 26)	Intermediate (Total 12)	Expert (Total 11)
Back-Bend	18	12	10
Balance	17	7	5
Stretch	18	10	11
Strength	6	6	4
Restorative	1	1
Inversion	1		2
Coordination	1
Twist	2	1	1

Conclusions to be drawn from the above Broad-Analysis table:

1. One can see from the above table that all Intermediate level variations help with back-bend.
2. All Expert level variations give a very good stretch to the body parts involved.
3. Nearly all of the Expert level variants provide a good back-bend practice.
4. The Beginner level variants help out the most in attaining a good balance and coordination among the limbs.
5. The Intermediate level variants (50% of them) help the most in terms of strengthening the involved body muscles and joints.

Prohibitions

1. Pregnant women MUST NOT attempt this Asana
2. If you have had surgery on your knees, hip or spine recently or even a long time ago, consult your doctor before trying this Asana. It can be counter-productive if one is careless.
3. If you have any significant aches and pains in the body joints, avoid this Asana. All the mid-body joints are active and involved.
4. Senior citizens, post-natal women, and menstruating women should not attempt this Asana.
5. High blood pressure, migraine, and epilepsy patients need to avoid this Asana.
6. Patients with vertigo need to avoid this Asana. The jugular vein and the carotid artery are under stress during this Asana. Thus it can lead to dizziness.
7. Someone with trauma and anxiety needs to avoid this Asana. Emotions are released, which can become challenging to handle.
8. If you have slipped disc, spondylosis, or acute back pain, you should not do this Asana.

Calories Spent

About 10 calories are spent when this Asana is performed for about 1 minute.

Chakras Affected

The practice of this Asana positively impacts the Crown (Sahasrara) chakra, Third-eye (Agya) chakra, Throat (Visudhha) chakra, Heart (Anahata) chakra, and Solar Plexus (Swadhisthana) chakra. The most impacted chakra is Heart (Anahata) chakra. The Heart chakra is the center of self-love and universal love in the physical frame. During the pose, due to its impact on the chakra, the self opens up to emotional healing. Giving, caring and compassion are the traits that evolve to become stronger. Besides, due to the neck stretch, the Throat (Visuddha) chakra gets stimulated. It enhances the clarity of communication in an individual. The thyroid gland gets a tuning up as well.

Dosha Impacted

The Vata and Pitta doshas are controlled effectively when this Asana is practiced regularly.

Element Impacted

The elements of Thought, Light, Ether, Air, and Fire are impacted positively in our body and aura when this Asana is performed regularly.

Next Level Poses

These can be targeted once you have mastered Ustrasana:

i. Reclining Hero Pose (Supta Virasana)

ii. Bridge Pose (Setubandha Sarvangasana)

iii. Upward Plank Pose (Purvottanasana)

Conclusion

If practiced diligently, this Asana can give you a way of life of superior quality. As has so many benefits that one would not want to give up on this Asana once they start.

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Article reviewed by Yogini Anita Dhona

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References:

I. Part 1: Concept of Ustrasana according to Yoga and Spiritual Lore. Part 2: Energy Expenditure During Ustrasana; A Yogic Back Bending Posture. (n.d.). Retrieved from http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/487/1/D.Ms.2006.03.pdf Go back to research-backed benefits

II. Core – aggregating the world’s Open Access Research Papers. (n.d.). Retrieved August 16, 2022, from https://core.ac.uk/download/pdf/79572695.pdf Go back to research-backed benefits