How to Do Ustrasana Step-by-Step

Follow these steps to practice Ustrasana safely:

1. Starting Position

• Kneel on your yoga mat with your knees hip-width apart.

• Keep your thighs vertical and align them with your hips.

2. Prepare Your Backbend

• Place your hands on your lower back for support.

• Inhale deeply and lift your chest upward.

3. Enter the Pose

• Slowly arch your back, pushing the hips forward.

• Gently drop your head back, keeping the neck relaxed.

• Reach your hands down to hold your heels.

4. Final Position

• Chest open

• Shoulders rolled back

• Hips pushed forward

• Thighs perpendicular to the floor

5. Release

• Slowly bring your hands back to your lower back.

• Sit in Child’s Pose (Balasana) to relax the spine.

Benefits of Ustrasana (Camel Pose)

1. Strengthens the Spine

Ustrasana stretches and lengthens the spine, improving flexibility and spinal alignment.

2. Opens the Chest & Shoulders

This pose expands the chest cavity, improving lung capacity and breathing.

3. Improves Posture

It counteracts slouching caused by long hours of sitting.

4. Boosts Digestion

The abdominal stretch stimulates the digestive organs.

5. Reduces Stress & Anxiety

As a heart-opening pose, Ustrasana releases emotional tension and promotes relaxation.

6. Tones Thighs & Hips

Engaging the lower body helps tone thighs, glutes, and hip muscles.

Variations of Ustrasana

1. Half Camel Pose (Ardha Ustrasana)

Good for beginners who can touch only one heel or need support.

2. Camel Pose with Blocks

Place yoga blocks near your heels to make the pose easier.

3. Dynamic Camel Pose

Flow in and out of the pose with breath movement.

4. Advanced Camel Pose

Deepen your backbend by bringing the head closer to the soles of the feet.

Common Mistakes to Avoid

• Compressing the lower back

• Dropping into the pose too quickly

• Not pushing hips forward

• Tight shoulders causing strain

• Overextending the neck

• Holding breath

Practicing slowly with awareness prevents injuries.

Precautions & Contraindications

Avoid or modify Ustrasana if you have:

• Severe back pain

• Neck injuries

• High or low blood pressure

• Migraine

• Recent abdominal surgery

Always practice with a certified yoga instructor if unsure.

How to Do Ustrasana Step-by-Step

Follow these steps to practice Ustrasana safely:

1. Starting Position

• Kneel on your yoga mat with your knees hip-width apart.

• Keep your thighs vertical and align them with your hips.

2. Prepare Your Backbend

• Place your hands on your lower back for support.

• Inhale deeply and lift your chest upward.

3. Enter the Pose

• Slowly arch your back, pushing the hips forward.

• Gently drop your head back, keeping the neck relaxed.

• Reach your hands down to hold your heels.

4. Final Position

• Chest open

• Shoulders rolled back

• Hips pushed forward

• Thighs perpendicular to the floor

5. Release

• Slowly bring your hands back to your lower back.

• Sit in Child’s Pose (Balasana) to relax the spine.

Benefits of Ustrasana (Camel Pose)

1. Strengthens the Spine

Ustrasana stretches and lengthens the spine, improving flexibility and spinal alignment.

2. Opens the Chest & Shoulders

This pose expands the chest cavity, improving lung capacity and breathing.

3. Improves Posture

It counteracts slouching caused by long hours of sitting.

4. Boosts Digestion

The abdominal stretch stimulates the digestive organs.

5. Reduces Stress & Anxiety

As a heart-opening pose, Ustrasana releases emotional tension and promotes relaxation.

6. Tones Thighs & Hips

Engaging the lower body helps tone thighs, glutes, and hip muscles.

Variations of Ustrasana

1. Half Camel Pose (Ardha Ustrasana)

Good for beginners who can touch only one heel or need support.

2. Camel Pose with Blocks

Place yoga blocks near your heels to make the pose easier.

3. Dynamic Camel Pose

Flow in and out of the pose with breath movement.

4. Advanced Camel Pose

Deepen your backbend by bringing the head closer to the soles of the feet.

Common Mistakes to Avoid

• Compressing the lower back

• Dropping into the pose too quickly

• Not pushing hips forward

• Tight shoulders causing strain

• Overextending the neck

• Holding breath

Practicing slowly with awareness prevents injuries.

Precautions & Contraindications

Avoid or modify Ustrasana if you have:

• Severe back pain

• Neck injuries

• High or low blood pressure

• Migraine

• Recent abdominal surgery

Always practice with a certified yoga instructor if unsure.