Majority of yoga asanas take inspiration from creatures and Ustrasana is among them. Ustra means camel and asana means posture and so the Ustrasana is called Camel Posture. The reason why this posture has been given Camel pose is actually not very clear. The camel bends knees just like the practitioner bends his knees while performing this asana. When one bends backward in the posture, the posture looks like the hump of the camel.


spinal disorder, cardiac ailments, severe arthritis, piles, varicose veins, hernia

Instructions for the Practice:

  • Stand on your knees. If you feel that your mat is not enough to cushion your knees, place a folded blanket under your knees.
  • Now breathe in, raise your arms, slowly lift your pelvis, push your buttocks up and hold your heels with the palms.
  • Let your body form the arch and throw your head backward.
  • Once in the posture, try to breathe normally.
  • Try to stay in the posture for 10 to 15 seconds. You can increase the hold time after a few days.
  • Exhale and come back to the starting position.
  • Relax in shashankasana or child posture for 30 seconds.
  • Now repeat the same at least 2 to 3 times. Rest in shashankasana after each round for 30 seconds.

Active Body Parts: 

Thighs, buttocks, chest, abdomen, arms, neck and face.

Asana Anatomy: 

It works on muscles like quadriceps, hamstrings, gluteus maximus, psoas, rectus abdominis, pectoralis major, anterior deltoid, triceps and rhomboids.


  • It is good for asthma, bronchitis.
  • It regulates the reproductive system, thyroid glands and digestion process.
  • It helps remove extra fat from the neck and face.
  • It boosts confidence and willpower.