Traditional
Camel Pose
Ustrasana
Lift the chest from kneeling and reach the hands to the heels.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Camel Pose
- Come to kneeling with the knees hip-width apart. Place the hands on the low back or reach for the heels. Lift the chest and press the hips forward into the backbend. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Camel Pose
- Bring the hands back to the low back. Lift the torso upright and sit back on the heels if needed. Pause in a neutral position for a moment before continuing.