Camel Pose (Ustrasana) is a deep kneeling backbend yoga pose where you arch your spine backward and reach your hands to your heels. It deeply opens the chest, hip flexors, and quadriceps while strengthening the back. It is energizing and demands good spinal mobility.
Muscle Group
Chest, Hip Flexors, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the chest, hips, and quads
- Counteracts forward-hunched posture
- Strengthens the back
- Energizing and uplifting
- Improves spinal extension mobility
- No equipment needed
How to perform
- Kneel on the floor with knees hip-width apart, tops of feet on the floor.
- Place your hands on your lower back with fingers pointing down for support.
- Lift your chest tall. Squeeze your glutes.
- Slowly arch backward, leading with your chest. Keep your hips pushed forward over your knees.
- If comfortable, reach back to grasp your heels with both hands.
- Open your chest fully. Let your head drop back gently if your neck allows.
- Hold for 5 to 8 breaths.
- To exit, bring your hands back to your lower back, lift your chest, and rise to upright.
FRONT VIEW
BACK VIEW
Abs
Primary
Chest
Primary
Lower Back
Primary
Quadriceps
Primary