Camel Pose

Camel Pose (Ustrasana) is a deep kneeling backbend where the practitioner sits on the knees, lifts the chest, and reaches the hands back to the heels. It is one of yoga's most significant chest openers and can evoke strong physical and emotional responses.

Setting Up

Kneel with the legs hip-width apart, tops of the feet flat on the mat (or toes tucked under for more height). Hands press into the lower back with fingers pointing down, elbows drawing toward each other. Lift the chest and lean back slowly.

In the full expression, hands reach back to the heels while the chest lifts toward the ceiling. The head can drop back (for those without neck sensitivity) or remain level.

The Emotional Dimension

Camel Pose opens the heart center — the chest and front body — areas where many people hold emotional tension. Practitioners occasionally experience unexpected emotional releases (tears, laughter, or strong feelings) during or after Camel. This is considered normal in yoga.

Modifications

Hands on lower back: The starting position, never moving to the heels — appropriate for beginners and those with lower back sensitivity.

Toes tucked: Tucking the toes under raises the height of the heels, reducing the reach required.

Blocks at the ankles: Placing blocks alongside the feet provides a higher surface for the hands.

Contraindications

• Serious lower back conditions or injuries
• Neck injuries (keep the head neutral)
• High or low blood pressure (use caution — this is an intense pose)

Mat Needs

Camel places the knees and shins directly on the mat for extended periods. A thick mat (5-6mm) with soft texture is important for comfort in this kneeling backbend.