How to Do Ustrasana Pose | Camel Pose

We are so excited to share one of our favourite heart-opening poses with you! Ustrasana, or Camel Pose, is such a beautiful way to stretch out the entire front of your body, from your throat all the way down to your ankles. It’s the perfect antidote to those days when we feel a little hunched over or closed off.

Whether you’ve been practising with us for years or you’re just rolling out your mat for the first time, this pose is all about listening to your body. It’s a deep backbend, but there are so many ways to make it feel just right for you using props or simple adjustments. We love how it makes us feel instantly more expansive and energised.

In this guide, we’ll walk you through how to feel into this pose safely and mindfully, so you can enjoy all the heart-opening goodness it has to offer.

How To Do Ustrasana (Camel Pose)

Find your foundation
Start by kneeling on your mat with your knees hip-width apart. If your knees feel a bit sensitive, feel free to fold your mat over or pop a blanket underneath them for some extra cushioning.

Support your back
Place your hands on your lower back with your fingers pointing down towards the floor. Gently draw your elbows toward each other to help open up across your chest and stand tall through your spine.

Lift your heart
Take a deep breath in, and as you exhale, start to lift your chest toward the sky, leaning back slightly. Keep your chin tucked in toward your chest for now to keep your neck feeling long and supported.

Reach for your heels
If it feels okay for your body, you can reach back and place your hands on your heels one at a time. If the floor feels a long way away, you can tuck your toes under to bring your heels higher, or simply keep your hands on your lower back—both are wonderful ways to practise!

Open and breathe
Gently push your hips forward so they stay stacked over your knees, and keep lifting through your sternum. If you’re practising this as a “Yin Yoga” style hold, you might stay for a shorter time than usual backbends, focusing on a soft, steady breath.

Ease out gently
When you’re ready to come out, bring your hands back to your hips first. Use your core to slowly lift your torso back to an upright kneeling position, moving with lots of love and care.

The Benefits of Ustrasana (and Yoga in General)

Physically, Camel Pose is such a powerhouse for opening up the entire front body. It gives your hip flexors, chest, and shoulders a much-needed stretch, especially if you spend a lot of time sitting at a desk. By gently arching back, you’re also strengthening your back muscles and improving spinal mobility, which does wonders for your posture. It even gives your digestive system a little wake-up call by stretching the abdominal region.

Beyond the physical, this pose is a beautiful heart-opener that can help shift your energy. Because we’re opening the chest and exposing the throat, it can sometimes feel a little vulnerable, but that’s where the magic happens! It’s a wonderful way to release stored tension and stress, helping you feel more invigorated and emotionally balanced. If you’re feeling a bit sluggish, a few breaths in Ustrasana can provide a natural energy boost to your nervous system.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about opening your heart to new possibilities and finding the courage to meet yourself with kindness, exactly as you are today.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Setu Bandha Sarvangasana Pose | Bridge Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla