Camel Pose (Ustrasana)

Camel Pose (Ustrasana)


  • Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
  • Stimulates the organs of the abdomen and neck
  • Helps overcome menstrual discomfort 
  • Relieves the body of lower backache and Improves digestion.


It can be difficult to reach for your feet with your hands, without causing a straining in your back or neck. You may place a cushion/pillow below your knees to ease your way into the pose.

How to do

  • Start the asana by kneeling on your mat and placing your hands on your hips.
  • You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the maximum.
  • Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel.
  • While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms.
  • Keep your neck in a neutral position. It should not be strained.
  • Hold the position for about 30 to 60 seconds before you release the pose.



  • You should not do Camel Pose if you have had an injury or chronic problem with your shoulders, knees, neck, or back.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana.


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