Camel pose (ustrasana): technique and common mistakes

What to look at

• Feet. The tops of the feet press into the floor, with the toes extended or tucked under. If the tops of the feet are uncomfortable, put a rolled blanket under the shins or tuck the toes.
• Knees. Hip-width apart, with the thighs perpendicular to the floor. If the knees feel pressure, put a folded mat under them.
• Pelvis. The hips move forward and the pelvis stays over the knees, not tipped back. The seat is gently engaged, not clenched.
• Back. Lengthen the spine upward first, then bend back. The curve is spread along the whole back, not only in the lower back.
• Shoulders and arms. The shoulders go back and down and the chest is open. The palms rest on the lower back with the fingers down or up and the elbows draw together. Take the heels only with free breathing.
• Neck and gaze. The neck is long, the chin slightly tucked and the gaze forward or up. Do not throw the head back if the neck is uncomfortable.
• Breath. Breathe evenly into the ribcage. If the breath is held or you feel dizzy, come upright at once and sit back on the heels.

What it trains

Camel opens the chest and the front of the thighs, strengthens the back muscles and teaches you to hold your posture. It balances long hours at a desk, where the shoulders roll forward.

In a deep backbend it is easy to hold the breath. That is why camel is a good exercise in attention: you make sure the breath stays even.

Step by step

1. Kneel on a soft mat with the knees hip-width apart and the thighs vertical. Put a blanket under the knees if needed.
2. Place the palms on the lower back with the fingers down and the elbows drawing together. Lengthen the spine upward.
3. On an inhale lift the chest and take the shoulders back and down.
4. On an exhale move the hips forward and bend back gently, keeping the pelvis over the knees.
5. Keep the neck long with the chin slightly tucked. The gaze goes forward or up, whichever is comfortable.
6. If you have the strength and mobility and the breath is even, lower the palms one at a time onto the heels or onto blocks by the feet. Blocks make the backbend shallower.
7. To come out, lift the chest on an inhale, release the hands one at a time and sit back on the heels in child's pose. Come out slowly, with the hands on the lower back, and lead with the chest, not the head.

Stay for three to five breaths and do not chase depth. After you come out, rest in child's pose until the back settles, and repeat once more if you like.

How to tell it is going well

• The hips are over the knees and the pelvis does not tip back.
• The chest is open and the shoulders are down.
• The neck is long and the breath is even.
• The lower back feels comfortable.

Common mistakes

• The head is thrown back. Keep the neck long with the chin slightly towards the chest. If looking up is uncomfortable, look forward.
• The pelvis moves back. Move the hips forward so the pelvis stays over the knees. The bend comes from the chest, not from the lower back.
• Pressure in the lower back. Make it shallower, keep the hands on the lower back and draw the belly in. A gentle bend is better than a strong, heavy one.
• The breath is held. Breathe evenly. If you cannot, come out upright and rest.

Variations

Easier

• Hands on the lower back. Do not reach the hands to the feet: the palms on the lower back give support and a backbend that is already strong enough for the chest.
• Tucked toes and a blanket. Tuck the toes and put a blanket under the knees and shins so that the feet and knees are comfortable.

Harder

• Hands on the heels. When the bend is free, lower the palms onto the heels and lift the chest. Do this with a teacher and without throwing the head back.
• Longer with even breathing. Add one or two breaths while the breath stays even and there is no pressure in the lower back.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If pain appears in the lower back or the neck or head feels uncomfortably dizzy, come out and choose the version with the hands on the lower back or child's pose. Ask the teacher about supports.
• If you have concerns about the back, neck or blood pressure, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

• Hatha: camel often appears as one of the backbends in the middle of class.
• Vinyasa: it is often placed after low lunge and cobra.
• Iyengar: the alignment of the pelvis and support with blocks are studied in detail.

Paired poses

Before: Low lunge   After: Child's pose   See also: Cobra pose · Wheel pose

Terms: Asana · Pranayama   Guides: Desk job · Home practice

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.