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Ustrasana – Camel Pose

Ustrasana, also known as Camel Pose, is a backbend yoga posture that stretches the front of the body, opens the chest and shoulders, and strengthens the back muscles. Here are the steps to perform Ustrasana:

  • Begin by kneeling on the floor with your knees hip-width apart and your shins and feet flat on the ground.
  • Place your hands on your hips, with your fingers pointing down towards your legs.
  • Inhale deeply and lengthen your spine.
  • Exhale and start to arch your back, drawing your shoulder blades together and down your back.
  • Continue to arch your back as you reach your hands back towards your heels.
  • Place your hands on your heels or the back of your feet, and gently push your hips forward.
  • Keep your neck long and look up towards the ceiling or sky.
  • Hold the pose for 30-60 seconds, or longer if you feel comfortable.
  • To come out of the pose, slowly release your hands from your feet and bring your hands back to your hips.
  • Inhale and slowly lift your torso back up to a kneeling position.


  • If you have tight shoulders, you can place your hands on your lower back instead of reaching for your feet.
  • If you have neck problems, keep your head in a neutral position, looking straight ahead.
  • If you have knee problems, you can place a cushion or folded blanket under your knees for support.

Note: It is important to warm up your body before attempting Ustrasana, and to approach the pose with caution if you have any back or neck injuries. As with any yoga pose, if you have any medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.