Pronounced : Oohs-tra-aa-sun-aa

“Ustra” = Camel : “Asana” = Posture or Pose

Ustrasana is an intermediate level back-bending yoga posture known to open “Anahata” (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.

How to do Ustrasana

  1. Kneel on the yoga mat and place your hands on the hips.
  2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
  3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
  4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
  5. Do not strain or flex your neck but keep it in a neutral position.
  6. Stay in this posture for a couple of breaths.
  7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.

Camel Pose (Ustrasana) for Beginners

  • You may place a cushion below your knees to ease your way into the pose.

Benefits of the Ustrasana

  • Improves digestion.
  • Stretches and opens the front of the body. It also strengthens the back and shoulders.
  • Relieves the body of lower back ache.
  • Improves flexibility of the spine and also improves posture.
  • Helps overcome menstrual discomfort.


  • Back injury or neck injury, high or low blood pressure: Perform this pose only with the supervision of an experienced teacher.

Follow-up Poses

Ustrasana can be followed up with Setu Bandhasana.

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