Backbend · intermediate

Camel Pose

Ustrasana

A kneeling backbend with a big reputation — powerful, and the pose most often pushed past what the body agreed to.

Camel Pose Photograph coming soon

A rigged MakeHuman figure animated into Camel Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. A kneeling backbend with the hands reaching back to the heels. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Kneel with knees hip-width, shins parallel, tops of feet down.
  2. Hands to the lower back, fingers pointing down.
  3. Lift the chest first, then let the backbend spread through the whole spine.
  4. Reach for the heels only if the chest stays lifted.

Why it helps

  • Opens the whole front of the body
  • Strengthens the back extensors
  • Counters heavily rounded posture

Common mistakes

  • Leading with the hips pushing forward rather than the chest lifting.
  • Dropping the head back hard.

Before you try it

  • Approach carefully with lower-back or neck problems; keep the chin tucked if the neck is sensitive.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hands staying on the lower back.
  • Toes tucked to raise the heels.
  • Blocks outside the ankles to reach instead of the heels.

Where this pose shows up

Styles hot yoga power

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