Level: Intermediate to Advanced
Recommended Duration: Hold for 20–60 seconds, gradually building toward 2 minutes with proper alignment and breath.
Camel Pose (Ustrasana) is a deep heart-opening backbend that strengthens the spine, core, and legs while expanding the chest and shoulders. It encourages both physical vitality and emotional release, blending courage, openness, and mindful breath.
Highlights:
When you hear the words “Camel Pose,” what comes to mind? Maybe the image of a tall, desert-dwelling creature with a stoic gaze, or maybe you’re picturing yourself bending backward in an intimidating arch that seems impossible unless you were born with rubber bones. Either way, camel pose, or Ustrasana in Sanskrit, is a transformative yoga posture that goes beyond the physical. It’s a backbend that opens not just the chest but the heart, both literally and metaphorically, offering a mix of emotional release, mental clarity, and physical vitality.
Unlike some yoga poses that are more about balance or flexibility, camel pose is about courage—the courage to open up, to trust your body, and, sometimes, to face whatever emotions bubble up when your heart is literally exposed to the world.
You may have heard whispers in yoga classes that the camel pose can make you cry. Maybe your teacher said, “Be prepared—you might release a lot here.” And you probably thought, Is that dramatic hyperbole, or should I bring tissues?
Surprisingly, there is both truth and science behind this. Camel pose is a deep heart opener, and in yoga, the chest area is closely associated with emotional release. The heart center, or Anahata Chakra, sits near your heart and upper chest, and is thought to store not just love but also suppressed emotions. When you stretch this area deeply, especially in a supported and mindful way, it can stimulate emotional release.
From a physiological standpoint, deep backbends like the camel pose stretch the chest, shoulders, and diaphragm. This opens the lungs, allowing for fuller, deeper breaths. Breathing deeply in such a posture stimulates the vagus nerve, which is linked to the parasympathetic nervous system—the part of the nervous system that promotes relaxation and reduces stress. When the body moves out of tension and into openness, emotions can arise naturally. Sometimes, this shows up as tears, a lump in the throat, or a sudden feeling of lightness.
Psychologists studying yoga and trauma have noted that body-based emotional release is real. Poses that open the chest, spine, or hips can unlock long-held emotional patterns. Camel pose, in particular, can release grief, sadness, or even suppressed joy. It’s one of the reasons some people leave their mats feeling lighter or unexpectedly emotional.
| Tip: If you feel an emotional release while in camel pose, honor it. There’s no need to resist tears or emotions. Allow yourself to breathe, soften, and witness the feelings without judgment. |
Camel pose offers a wealth of benefits that extend far beyond the dramatic arch you make with your body. It’s a full-body experience that blends physical strength, flexibility, and emotional healing.
Ustrasana is a strong backbend that engages the entire spine. Regular practice can improve spinal flexibility, enhance posture, and counteract the stiffness from long hours of sitting. By stretching the front body and strengthening the back muscles, the camel pose helps balance the musculature of the torso.
If you carry tension in your shoulders or feel tightness across your chest, this asana is like a deep massage for those areas. The pose stretches the pectoral muscles and the intercostal muscles between your ribs, creating more space for breathing and improving lung capacity.
Though it looks like a simple arch, this yoga posture requires significant engagement from your lower back, core, glutes, and legs. Holding the posture strengthens these muscles, ultimately encouraging stability and alignment in daily life.
As discussed earlier, incorporating this heart-opening asana into your yoga practice can encourage emotional expression and release. Opening the chest and heart area may spill a ton of pent-up stress, grief, or anxiety—some of which you may not even know exist. Many practitioners describe feeling “lighter” or more expansive after this pose.
Ustrasana stretches the front of the abdomen, gently massaging internal organs like the stomach and intestines. This can stimulate digestion and help relieve mild constipation or bloating. By opening the chest and encouraging deeper breathing, the pose also increases circulation to the digestive organs, supporting overall gut health. With regular practice, doing the camel in yoga can help maintain a more balanced and efficient digestive system.
Backbends are naturally energizing because they counteract the hunched posture many of us adopt at work or on screens. By expanding the chest and extending the spine, the pose improves circulation and oxygen flow throughout the body. This increased blood and oxygen supply can boost energy levels, improve alertness, and elevate mood. Practicing Camel Pose can leave you feeling more awake, confident, and ready to take on the day.
Deep backbends stimulate nerve endings along the spine, activating the parasympathetic nervous system and promoting relaxation. The pose also gently influences endocrine glands, such as the adrenal glands and thyroid, supporting hormonal balance.
Over time, this stimulation can help regulate energy levels, improve stress response, and contribute to overall hormonal health. Camel Pose, therefore, supports both physical vitality and subtle internal balance.
While the camel yoga pose might look intimidating at first, it is accessible to most practitioners with careful preparation and attention to alignment. Here’s a step-by-step guide on how to perform this deep backbending asana safely:
Begin kneeling on your mat with your knees hip-width apart. Your thighs should be perpendicular to the floor, and your shins and feet pressed firmly into the mat. Engage your core lightly to support your lower back. If your knees are sensitive, place a folded blanket or yoga mat under them for cushioning.
Press your hips forward slightly, keeping your thighs perpendicular to the floor. Roll your shoulders back and down to open your chest. Imagine reaching your sternum toward the ceiling, creating a long spine rather than collapsing backward.
There are two main hand options:
If you choose option B, the position of your feet matters. You may either keep them flat on the floor or tuck your toes to lift the heels higher. The former lets you go deeper into your backbend as you reach your hands closer to the floor while grabbing your heels. On the other hand, the latter is a good entry point for a “deeper” backbend if you are moving from holding your lower back to reaching for your heels.
Inhale deeply and lift your chest toward the ceiling. Keep your head neutral or gently drop it back, depending on comfort. Focus on lengthening the spine before deepening the backbend. Avoid collapsing into the lower back. Imagine creating space between each vertebra rather than bending from one point.
Firm your glutes and press your hips forward slightly. Engage your quadriceps to protect your knees. Your weight should be evenly distributed between your knees and shins, not tipping backward.
Breathe deeply, keeping your chest open and shoulders relaxed. Focus on expanding the rib cage and letting the heart lift. If your neck feels strained, keep it in a neutral position instead of dropping the head back. You can always progress to full neck extension gradually.
To exit, bring your hands back to your lower back, tuck your chin slightly, and slowly lift your torso upright. Step your hips forward and sit back on your heels or come into Child’s Pose for counter-stretch.
Holding Ustrasana doesn’t need to be long to be effective. For most practitioners, 20 to 30 seconds (or three to five breaths) is a good starting point. Focus on quality rather than quantity: deep breathing, proper alignment, and mindful engagement of muscles are more important than staying in the pose for minutes.
As your yoga practice develops, you can gradually increase your hold to 45 to 60 seconds (more than five breaths). Some advanced practitioners may hold for up to 2 minutes, but it’s essential to listen to your body. Discomfort in the lower back, neck, or knees is a signal to release.
| Tip: Always exhale slowly when releasing from the pose. Sudden movements can strain the spine or neck. |
Since this posture extends the spine, a good counterpose is one that encourages spinal flexion. Child’s Pose (Balasana) is ideal for releasing the spine and calming the nervous system after deep backbends. Forward folds or gentle twists can also help restore balance.
Not everyone has the flexibility or strength to fully reach their heels in Camel Pose—and that’s perfectly fine. Yoga is about exploration and self-compassion. Here are some Ustrasana variations you can follow:
Keep in mind that flexibility is a journey, not a requirement. Even these pose modifications can unlock the emotional and physical benefits of this asana.
While camel pose (ustrasana) is beneficial for many, it is not suitable for everyone. Certain conditions can make deep backbends risky:
Always listen to your body. If you experience sharp pain, dizziness, or numbness, exit the pose immediately. Yoga is about mindful practice, not forcing flexibility.
Even seasoned practitioners can fall into pitfalls with the yoga camel position. Watch for these common mistakes to stay safe and get the most benefit:
Arch your spine, lift your chest, and stand tall like a camel—strong, steady, and open. Reaching all the way to your heels or using ustrasana modifications to suit your body, you’ll still enjoy the camel benefits: a stronger back, an open chest, improved digestion, and a calmer, more energized mind. The goal isn’t perfection; it’s about showing up on your mat, breathing deeply, and discovering what your body and heart are capable of.
With every lift and stretch, the yoga pose camel invites you to release tension, embrace courage, and welcome whatever emotions arise. It’s more than a backbend—it’s a journey of strength, openness, release, and self-discovery. So step onto your mat, lift your heart to the sky, bend backward, and let Ustrasana remind you that growth and freedom come when you dare to open up.
