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Name: Camel Pose
Sanskrit: Ustrasana
Pronunciation: Oosh-trahs-anna
Pose Level: Advanced
Upper body, core
Helps strengthen the muscles in the back, thighs and buttock.
Place a pillow or a small folded blanket under the knees for comfort and support. You may also leave your hands on the lower back instead of the heels.
As discussed prior, you may also try untucking the toes, given in to a more advanced pose.
Another variant consists in lifting and extending one arm upwards, while the hand of the opposite arm rests on the heel.
Ustrasana is to be avoided in the case of back, neck and shoulder problems, and potential abdominal injuries. To be avoided during pregnancy.
As a beginner, take caution, not to spread the knees wider then hip-width. In addition, because of the advanced nature of this pose, use warm up asanas or stretches.
Finally, make sure to always counter backbends of this sort with forward bends in your practice.
Camel pose is another asana where blocks can come in handy. Placing them next to the feet at an elevated height until your practice improves.
Child’s Pose/ Extended Child’s Pose
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