How to do Ushtrasana (Camel Pose)


In Sanskrit Ushtra means camel because the final pose looks like a camel. It is a deep backward bending asana especially good for back problems, blood circulation, and respiratory system. It opens the whole front of the body.

Steps to do Ushtrasana

Steps are very simple to perform; it is only bending which needs to be work upon.

  1. Sit in vajrasana. Stand on the knees and keep the knees and feet hip width apart.
  2. Slowly try to bend the back backward and place the right hand on the right heel and then left hand on left heel.
  3. There is another way of doing this. Hold your right heel with the right hand, left heel with the left hand, and then bend backward.
  4. Keep pushing the abdomen forward, and head and spine backward. In the final pose, weight of the body should be supported by the legs and arms.
  5. The weight of the body should be evenly supported by the legs and arms.
  6. The arms should anchor the shoulders to maintain the arch of the back. Try to relax the whole body especially arch muscle of the back.
  7. Breathe normally. This is one round, do a few rounds. It will be helpful to separate the knees slightly wider for easy bending.
  8. Remain in the final position for as long as is comfortable.
  9. Return to the starting position by slowly relaxing the hands from the heels one at a time.
  10. Also remember, this pose may be little unstable initially, you may lose the body balance and collapse, may also feel dizzy. It is advisable to take help of somebody initially.
  11. Practice up to 3 times.


  1. Stretches the stomach and intestine, so good for digestion and constipation.
  2. Good for minor back problems, rounded back, shoulder flexibility, and drooping shoulder as backward bend loosen up vertebrae.
  3. Spinal flexibility increases.
  4. Thyroid functions regulate.


  1. There is a risk to collapse in your neck area while bending.
  2. You may feel dizzy, get unstable and the overall posture becomes unsafe.
  3. Nausea is quite common after-effects.
  4. It is important that this asana is followed by any forward bending asana to release any tension in the back.
  5. The most suitable pose is shashankasana.
  6. People suffering from any back ailment should not try it!

Gautam Trehan

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