Ustrasana {Camel Pose}-Steps And Benefits


Ustra literally means camel and Asana means the pose. Hence the name is Camel Pose. Ustrasana makes spine flexible and provides strength to it.

ENGLISH NAME: Camel pose

Technique of Ustrasana (Camel Pose)

  • Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks.
  • Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.
  • Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling.
  • Keep your hand on thighs.
  • Inhale and arch your back and place your palms on the heels of the feet.
  • Keep your arms straight.
  • Do not strain your neck keep it neutral. Let your neck be free.
  • Stay in this final position for couple of breaths or as much longer as you can.
  • Breathe out and slowly come to the normal position withdrawing your hands from the feet.

Benefits of Ustrasana (Camel Pose)

  • Ustrasana Stretches the anterior muscles of the body.
  • Improves flexibility of spine and strengthens it.
  • Camel Pose Improves digestion
  • Gives relaxation to the lower back.
  • Useful as an initial practice for back bending.
  • Indigestion
  • Low back ache.
  • Cervical spondylitis
  • Reduces abdomen fat.
  • Thyroid and parathyroid.
  • Menstrual problems.


People suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache should perform this asana or posture under the guidance of a yoga therapist or expert. Else better to avoid the practice.

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