🌀Flexibility
Intermediate
30 sec-2 min

Ushtrasana

Camel Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Opens chest and hip flexors

Stretches spine and shoulders

Stimulates thyroid and digestion

About This Pose

Ushtrasana is a deep backbend performed from a kneeling position. It opens the entire front body, including the chest, abdomen, and hip flexors, which are chronically shortened in people who sit for long hours. The pose stimulates the thyroid gland through gentle neck extension, and the abdominal stretch improves digestive function. It is also known to boost energy and reduce feelings of lethargy.

Step-by-Step Guide

Follow these steps to practice Ushtrasana safely

  1. 1

    Kneel with knees hip-width apart, thighs perpendicular to the floor

  2. 2

    Place hands on the lower back, fingers pointing down

  3. 3

    Inhale, lift the chest and begin arching backward

  4. 4

    If comfortable, reach back and place hands on heels

  5. 5

    Push hips forward so they stay over the knees

  6. 6

    Let head drop back only if neck is comfortable

  7. 7

    Hold for 15-30 seconds, breathing deeply

  8. 8

    Come up by leading with the chest, not the head

Who Should Avoid This Pose

  • Lower back injuries
  • Neck problems (keep head neutral)
  • High or low blood pressure
  • Migraine

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Intermediate

Dhanurasana

Bow Pose

Learn pose
Beginner

Shalabhasana

Locust Pose

Learn pose
Beginner

Balasana

Child's Pose

Learn pose

Ready to take your practice further?

Join our live yoga sessions or pair your practice with a personalised nutrition plan from our expert dietitians.