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Ustrasana (/ˈstrɑːsənə/ oo-STRAH-sə-nə;[1] Sanskrit: उष्ट्रासन; IAST: Uṣṭrāsana), Ushtrasana, or Camel Pose[2] is a deep back-bending asana in hatha yoga.


The name comes from the Sanskrit words उष्ट्रासन Uṣṭra, "camel",[3] and आसन, Āsana meaning "posture" or "seat".[4]


It is a very deep backward bend performed in a kneeling position. Many people find backbends is difficult or challenging, because bending backwards is not an activity with which most are familiar.

After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.

A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.

To get into the position, begin in a high kneeling position with your palms pressing into your low back to support the spine. Tuck the toes under, or press the tops of the feet into the floor as you press your pelvis forward and lift your belly. As you move farther into the backbend, lift the chest, and allow the head to follow, without letting the head fall all the way back. To move into the full variation of the pose, reach your arms back to touch your heals. When you are ready to release the pose, draw your palms back to your low back and lead with the chest as you rise back up [5].

The asana is one of the 26 asanas included in the Bikram Yoga sequence.


See also[edit]


  1. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 163. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
  2. ^ "Yoga Journal - Camel Pose". Retrieved 2011-04-11.
  3. ^ "Dhanurasana -". Archived from the original on 2011-04-29. Retrieved 2011-04-11.
  4. ^ Sinha, S. C. (June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
  5. ^

Further reading[edit]