Camel Pose (Ustrasana): Steps, Benefits & How To Do It

Camel Pose is a kneeling backbend where you arch the upper back and reach the hands toward the heels, opening the whole front of the body. It stretches the chest, abdomen and hip flexors while strengthening the back and shoulders, and it is valued as a posture that counteracts slouching. As a deeper backbend, it is taught with careful alignment in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Camel Pose, step by step

1
Set up
Kneel with knees hip-width apart, hips over knees, hands on the lower back.
↓ Exhale
2
Align
Lift the chest, lengthen the tailbone down, draw the elbows toward each other.
↑ Inhale
3
Arch and hold
Arch the upper back and reach the hands to the heels, keeping the neck long.
• Hold
4
Rise
Lead with the chest to come up, lift the head last, and rest on the heels.
↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Camel Pose is good for

✓Stretches and opens the chest, abdomen, hip flexors and front of the thighs.
✓Strengthens the muscles of the back, shoulders and triceps.
✓May help improve spinal flexibility and counteract slouching posture.
✓Engages the core and glutes as you stabilise the backbend.
✓Many find this heart-opening pose energising and uplifting.

What it works

Muscles and chakrasbody and energy

Muscles worked

Spinal muscles (erector spinae)
Chest (pectorals, opened)
Hip flexors (stretched)
Abdominals (stretched)
Quadriceps (stretched)
Shoulders and triceps
Glutes (stabiliser)

Brighter violet marks the muscles this pose works most.

Chakras activated

HeartAnahata
ThroatVishuddha
Solar PlexusManipura

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid with back, neck or knee injuries and during pregnancy.
Take care with high or low blood pressure and with migraine.
Do not crunch the lower back, keep length in the spine and only drop the head if the neck is comfortable.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Cobra Bridge Child's Pose

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Camel Pose: common questions

What does Camel Pose stretch?

Camel Pose stretches the entire front of the body, including the chest, abdomen, hip flexors and the front of the thighs, while the throat and neck lengthen. At the same time it strengthens the back and shoulders. This makes it a strong heart-opening backbend that helps counteract the rounded posture of long hours of sitting.

Is Camel Pose good for posture?

Many people find Camel Pose helpful for posture because it opens the chest and shoulders and strengthens the back muscles, which can counteract slouching. The key is to lift and lengthen the spine before arching, rather than collapsing into the lower back. Practising with guidance helps you build the strength and alignment safely.

Why do I feel dizzy or emotional in Camel Pose?

Deep backbends like Camel open the chest and stimulate the nervous system, so some people feel light-headed or emotional, which usually settles as you rest afterward. Moving slowly, breathing steadily and lifting the head last as you come out all help. If dizziness is strong or persistent, come out and rest, and check with a teacher.

Can beginners do Camel Pose?

Beginners can practise Camel Pose by keeping the hands on the lower back for support instead of reaching to the heels, with a blanket cushioning the knees. This gives most of the chest-opening benefit with far less strain. Working with an instructor helps you protect the lower back and neck as you gradually deepen.

What are the benefits of Camel Pose?

Camel Pose stretches the chest, abdomen, hip flexors and thighs while strengthening the back, shoulders and arms. Many people find it improves spinal flexibility and helps counteract slouching, and the strong chest opening can feel energising. As a deeper backbend, it is best approached gradually and with good alignment.

Camel PoseUstrasana