What are the benefits of Camel Pose?

It opens the chest, shoulders and front body, stretches the hip flexors and abdomen, and strengthens the back — improving spinal flexibility and posture. Many people also find this heart-opener energising and mood-lifting.

Why does my lower back hurt in Camel Pose?

Usually from collapsing into the lower back instead of lengthening. Press the hips forward over the knees, lift the chest up first, keep the belly gently engaged, and reach the hands to the heels only if you can do so without compressing the spine.

Backbend

Camel Pose

Uṣṭrāsanaउष्ट्रासन· oosh-TRAH-suh-nuhcamel posture (uṣṭra = camel)

Camel Pose (Ustrasana) is a kneeling backbend that opens the whole front of the body — chest, shoulders, abdomen and hip flexors — while strengthening the back. It's an energising heart-opener that improves spinal flexibility and posture when practised with care.

By Yoga & You Teaching FacultyUpdated 23 July 2026

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Step by step

1
Kneel and set up
Kneel with the knees hip-width apart and the shins and tops of the feet pressing down. Place the hands on the lower back, fingers pointing down, and draw the elbows toward each other.
2
Lift and lengthen
Press the hips forward over the knees, lift the chest toward the ceiling and lengthen the whole front body. Keep the neck long — don't drop the head back yet.
3
Reach for the heels
If it feels available, reach one hand at a time back to the heels, keeping the hips pressing forward and the chest lifting. Only release the head back if the neck stays comfortable.
4
Come out and counter
To exit, bring the hands back to the lower back and rise chest-first, then rest in child's pose to neutralise the spine.

Benefits

Opens the chest, shoulders and front body
Improves spinal flexibility and posture
Stretches the hip flexors and abdomen
Energising and mood-lifting

Common mistakes

Collapsing and compressing the lower back instead of lengthening
Dropping the head back before the chest has lifted
Pushing the hips back behind the knees
Forcing the hands to the heels before the body is open

Modifications & variations

Keep the hands on the lower back and skip reaching for the heels
Tuck the toes to raise the heels closer
Place blocks beside the feet to rest the hands higher

Related poses

Video transcriptIn this session, the Yoga & You Teaching Faculty demonstrates the basic and complete variations of Camel Pose (Uṣṭrāsana), cueing hand placement and back arching.

Uṣṭrāsana. Stand on your knees with the knees slightly apart. Place your hands on your lower back and arch back. This is the basic version of Uṣṭrāsana. Release.

Now place one hand on the ankle behind, take the other hand up towards the ceiling, and look at the hand which is up. Release and repeat on the other side.

For the complete version, place one hand on the ankle behind and the other hand on the other ankle. Push your hips forward and arch back. Look at the ceiling. Slowly release the asana and sit back in relaxing child's pose.

Uṣṭrāsana. Stand on your knees with the knees, sit back and arch back, take the other hand up towards the ceiling. This is the basic version of Uṣṭrāsana. Stand on your knees with the knees, sit back and arch back. Uṣṭrāsana. Stand on your knees with the knees, sit back and arch back, sit back.

Frequently asked questions

What are the benefits of Camel Pose?: It opens the chest, shoulders and front body, stretches the hip flexors and abdomen, and strengthens the back — improving spinal flexibility and posture. Many people also find this heart-opener energising and mood-lifting.
Why does my lower back hurt in Camel Pose?: Usually from collapsing into the lower back instead of lengthening. Press the hips forward over the knees, lift the chest up first, keep the belly gently engaged, and reach the hands to the heels only if you can do so without compressing the spine.

References

Hatha Yoga Pradipika — on backbending postures · Classical text — Traditional context for backbends.