Camel Pose (Ustrasana)
Camel pose is a kneeling backbend yoga posture that deeply opens the chest and stretches the hip flexors and quadriceps. It involves arching the back and reaching for the heels, promoting thoracic extension and front-body flexibility.
How to do it
- Kneel on the floor with your knees hip-width apart and your thighs perpendicular to the floor.
- Place your hands on your lower back with fingers pointing down, and begin to arch your back.
- Slowly reach your hands back one at a time to grasp your heels, pressing your hips forward.
- Drop your head back gently and open your chest toward the ceiling.
- Hold the pose for 20-30 seconds, then bring your chin to your chest and carefully return to upright.
Form cues
- Keep your knees hip-width apart.
- Press your hips forward over your knees.
- Keep your chest lifted and open.
- Lengthen your spine before arching back.
- Keep your neck in a neutral, comfortable position.
Breathing: Focus on slow, deep belly breaths to help release tension in the chest and abdomen.
Common mistakes
- Collapsing the lower back, which can cause strain in the lumbar spine.
- Squeezing the glutes too hard, which may restrict hip movement.
- Holding your breath, which prevents your muscles from relaxing into the stretch.
- Dropping the head back too far, which may cause neck discomfort.
Muscles worked
Primary: chest. Secondary: hip flexors, quads, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 30 s
Lose weight
3 sets x 30 seconds, rest 30 s
Build muscle
3 sets x 30 seconds, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of lower back or neck issues, ease off and consult a professional before attempting deep backbends.
- If you feel sharp or pinching pain in your spine, exit the pose immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot reach my heels?
Keep your hands on your lower back for support and focus on lifting your chest rather than reaching for your feet.
Is it normal to feel this in my lower back?
You should feel a gentle stretch. If you feel sharp pain, stop immediately and back out of the pose.
How often can I practice this?
You can include this in your daily mobility routine, provided you feel comfortable and pain-free.