You are currently viewing Ustrasana (Camel Pose) – Procedure, Benefits, and Contraindications

Ustrasana (Camel Pose) – Procedure, Benefits, and Contraindications

Ustrasana, or Camel Pose, is a quintessential yoga asana known for its profound effects on both the body and mind. This backbend posture, when practiced correctly, offers a myriad of benefits. In this article, we will explore the step-by-step procedure for Ustrasana, its extensive list of benefits, and crucial contraindications to ensure a safe and effective practice.


Executing Ustrasana demands mindful attention to detail to prevent strain and injury. Follow these guidelines to master the art of Camel Pose:

1. Start in a Kneeling Position:

  • Begin in a kneeling position on your mat with your knees hip-width apart.
  • Place your hands on your hips, fingers pointing downward.

2. Engage Core Muscles:

  • Inhale deeply and engage your core muscles to support the lower back.
  • Tilt your pelvis forward, elongating your tailbone toward the floor.

3. Reach Backwards:

  • Exhale and slowly reach backward, one hand at a time, toward your heels.
  • Ensure your thighs remain perpendicular to the floor.

4. Arch Your Back:

  • Gently arch your back, allowing your head to fall back.
  • Keep your neck in a neutral position, avoiding excessive strain.

5. Hold the Pose:

  • Maintain the posture for 20-30 seconds initially, gradually extending the duration as your practice progresses.
  • Breathe deeply and evenly, focusing on opening the chest and stretching the front of your body.

6. Return to the Starting Position:

  • To release the pose, bring your hands back to your hips and slowly return to the kneeling position.


1. Improved Posture:

  • Ustrasana plays a pivotal role in correcting rounded shoulders and promoting an upright, healthy posture.
  • Regular practice strengthens the back muscles, reducing the risk of slouching.

2. Enhanced Flexibility:

  • This pose stretches the entire front body, including the chest, abdomen, and quadriceps.
  • Regular practice increases overall flexibility, particularly in the spine and hip flexors.

3. Stimulated Digestive System:

  • Ustrasana aids digestion by compressing and massaging abdominal organs.
  • This can help alleviate digestive issues and promote a healthy gut.

4. Increased Lung Capacity:

  • The expansive chest opening allows for deeper breaths, enhancing lung capacity.
  • Improved respiratory function supports overall well-being and vitality.

5. Emotional Release:

  • Ustrasana is renowned for its heart-opening qualities, promoting emotional release and a sense of vulnerability.
  • Practitioners often experience a cathartic release of stored emotions.

6. Endocrine System Stimulation:

  • The backward bend stimulates the thyroid and parathyroid glands, potentially aiding in hormonal regulation.
  • This can be particularly beneficial for those dealing with metabolic and calcium level imbalances.

7. Improved Posture Awareness:

  • Beyond correcting poor posture, Ustrasana enhances overall awareness of body alignment.
  • Practitioners develop a heightened sense of how the spine, shoulders, and pelvis are interconnected.


While Ustrasana offers a plethora of benefits, it may not be suitable for everyone. Certain contraindications need to be considered to ensure a safe practice:

1. Back or Neck Injuries:

  • Individuals with recent or chronic back or neck injuries should consult a healthcare professional before attempting Ustrasana.
  • Modifications or alternative poses may be recommended.

2. High or Low Blood Pressure:

  • Ustrasana can temporarily increase blood pressure. Individuals with hypertension or hypotension should practice with caution.
  • Modify the pose by using props or choose gentler alternatives.

3. Migraines or Headaches:

  • The intense backward bend may trigger migraines or headaches in susceptible individuals.
  • Practice mindfully and discontinue if any discomfort arises.

4. Knee Issues:

  • Those with knee problems should pad their knees or avoid Ustrasana to prevent exacerbating existing issues.
  • Consult with a healthcare provider for personalized advice.

5. Pregnancy:

  • Pregnant women should avoid deep backbends, including Ustrasana, especially in the later stages of pregnancy.
  • Prenatal yoga or poses specifically designed for pregnancy are safer alternatives.

Ustrasana, when practiced with the right technique and awareness, can be a transformative yoga pose. Its benefits extend beyond the physical, positively impacting mental and emotional well-being. However, it’s crucial to approach this asana with mindfulness, understanding individual limitations, and seeking guidance from qualified instructors or healthcare professionals if necessary. Incorporating Ustrasana into your routine, along with a balanced yoga practice, can contribute to a healthier and more vibrant lifestyle. Remember, the journey of yoga is personal, and each practitioner should honor their unique body and needs.

Visit: Yoga Teacher Training in Rishikesh | 200 Hour Yoga Teacher Training in Rishikesh | Yoga Retreat in Rishikesh | 100 Hour Yoga Course in Rishikesh | 500 Hour Yoga Teacher Training in Rishikesh India