Camel Pose Benefits, How To, and Form Tips

There is no shortage of yoga poses that offer great benefits: downward dog, savasana, and Cat Cow Pose, to name a few. Another pose to add to your next yoga flow? Ustrasana, also known as camel pose. This heart-opening backbend feels as delicious as it looks, and it’s especially delicious after you’ve spent the day hunched over a desk or computer, says Sabrina Washington, MD Core Power Yoga Instructor based in Sacramento, California, making it a great transition exercise as you prepare to wind down for the evening. Read on to learn more about the benefits of camel husbandry, step-by-step guides on how to do it, and precautions to keep in mind.

Ustrasana or camel pose benefits

1. Stretches and strengthens

Not only does camel pose provide a really great stretch, but it also helps strengthen your abs, hamstrings, back, hamstrings, and glutes.

2. Corrects rounded shoulders

Many of us spend too much time hunched over something (computer screen, cell phone telephone, steering wheel, etc.). “Unfortunately, our shoulders, upper back, spine and neck suffer the consequences,” Washington says. “Camel pose counteracts this by literally opening our chest and maneuvering our spine in the opposite direction to correct rounded shoulders, relieve pain that has built up in our neck and upper back, and strengthen our spine.”

3. Helps with back pain

Besides correcting rounded shoulders, this pose can also help prevent back pain. “Often, back pain can stem from poor posture, which can be the result of a weak core or a hunched upper body,” says Washington. “When done correctly, the camel pose engages the muscles in your back and abdomen, which can help prevent future problems.”

4. Can relieve constipation

If you’ve gone a few days without pooping, you might want to add this pose to your yoga flow. “Yoga was [shown] to help with digestion,” says Washington. “The camel pose, in particular, stretches the abdomen, stomach, and intestines, which is key to healthy digestion and relieving constipation.”

5. Open your chest

“Camel pose is a backbend that opens your heart chakra to give and receive joy, love, and compassion,” Washington says, adding that it can also make breathing easier because it increases your breathing capacity. Heart-opening poses like this one can make some people feel vulnerable or emotional during or after the pose. Washington advises being gentle with yourself and, in this case, proceeding at your own pace.

6. Cultivates a sense of inner harmony

Overall, most people feel calm, empowered, and strong when they do Ustrasana. “Some people also find this pose very relaxing, which can reduce overall stress and anxiety levels to create a sense of inner peace,” says Washington.

How to do the ustrasana or camel pose

The key to camel pose is not to overdo it with the backbend. “The priorities are finding a backbend that you don’t want to run away from and finding a form that allows you to breathe deeply for about 30 seconds,” says Washington.

Start by kneeling in the center of your mat with your knees directly under your hips. Place your hands on your lower back with fingers pointing down toward the floor. As you inhale, raise your chest toward the ceiling, guiding your heart to create a C-curve with your back. Take a moment to review how that feeling feels. You can stop here for 30-60 seconds. Or, Lower yourself into this pose by tightening your hamstrings and glutes (this will help protect your lower back) and bring your hands onto your heels. Make sure your hips stay stacked over your knees and keep your chin on your chest. Hold the pose for 30-60 seconds.

To come out of the pose, place your hands back on your hips. Tighten your abs as you slowly raise your chest back to an upright position. Finally, with your hands on your thighs, take a few breaths to calm your heartbeat and ground yourself if you’re feeling disoriented.

Pro tip: “Always listen to your body and make sure you take the time to exit the pose safely,” Washington says.

Ustrasana Precautions

While camel pose is a great move for most people, Washington advises skipping it if you’re injured, recovering from surgery, or have chronic knee, shoulder, neck, or back pain. “This is a moderate and more strenuous pose that can create pre-existing muscle pain or joint problems in those areas,” she warns. “Be sure to speak to your doctor if you have any concerns before practicing yoga.”

Washington also points out that some people get headaches after doing backbends. To prevent this, she suggests adding a camel pose at the end rather than the beginning of a yoga sequence. “It really warms up, stretches and prepares our body for the opening,” she says. Or at least do a few cat-cow stretches to engage your abs and back first.

Unintentionally holding your breath while leaning into the pose or holding a back brace can also lead to a headache. So, “use your breath as a guide to your movement,” says Washington. “For example, allow your inhalation to create a lift in your chest and use your exhalation to explore depth.” Again, the most important thing with ustrasana is not to overdo it. “Find a backbend that allows you to breathe mindfully throughout the duration of the pose.”

Practice your camel pose along with other chest openers in this 10-minute stretch video: