How to do the Camel Pose (Ustrasana)
- Kneel tall, knees hip-width apart, toes on the floor, heels raised.
- Press your hips forward and lean back, lifting through the chest.
- Reach back to hold your heels, hips staying over your knees.
- Hold and breathe, then rise back up one hand at a time.
Full technique — 8 steps
- Kneel with your knees hip width apart, thighs vertical, and toes on the floor with heels raised.
- Stand tall on your knees with your hips directly over your knees and arms at your sides.
- Squeeze your glutes and press your hips slightly forward.
- Lean your upper body back, lifting through the chest and arching your upper back.
- Reach back one hand at a time to hold your heels, keeping your hips over your knees.
- Let your head follow the arch only as far as your neck is comfortable.
- Hold the position with steady breathing.
- Bring your hands back one at a time and rise to tall kneeling.
Common mistakes
- Forcing height through the lower back
- Sitting back into the hips
- Throwing the head back hard
- Reaching both hands back at once
- Holding breath the entire time
Form cues
- Lift through the chest
- Hips over knees
- Squeeze glutes hard
- Reach one hand at a time
- Breathe through the hold
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Standing Back Bend Stretch
- This exercise Camel Pose (Ustrasana)
Too hard for now? Start with the Standing Back Bend Stretch.
Quick answers
What muscles does the Camel Pose (Ustrasana) work?
Primary: Abs 7/10. Also works: Obliques 5/10, Lower back 5/10.
When should I do the Camel Pose (Ustrasana) in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Camel Pose (Ustrasana)?
Strength: 2–3 sets of 15–30 reps, rest 45 s, 5 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 45 s, 5 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 5 reps in reserve.
What is an easier version of the Camel Pose (Ustrasana)?
Standing Back Bend Stretch (Beginner).
