Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Backbend Asana · Elementary (Level 2) · Catalog #800090

Camel Pose Ustrasana

Kneeling and arching back with hands reaching for the heels. Opens the whole front body and is famously destabilising emotionally.

Practice Camel Pose (Ustrasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
Download on the App Store
Camel Pose (Ustrasana) — Backbend Yoga Posture Illustration

Camel Pose (Ustrasana) — Backbend posture targeting Hip Flexors, Chest, Quads, Back · Even ujjayi breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Ustrasana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
30 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Upward
Target Muscles
Hip Flexors, Chest, Quads, Back
Energy Expenditure
3.5 METs

Alignment, Breath & Drishti Cues for Camel Pose

Camel Pose (Ustrasana) belongs to the Backbend posture family and engages the Hip Flexors, Chest, Quads, Back at an intensity of approximately 3.5 METs. Kneeling and arching back with hands reaching for the heels. Opens the whole front body and is famously destabilising emotionally.

  • Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hip Flexors, Chest, Quads, Back.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury
  • Low back injury
  • High blood pressure

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Backbend Yoga Poses

Cow Pose with Block (Bitilasana (block))Backbend · Level 1

Cow Pose with Block (Bitilasana (block))

Cow Pose taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

Standing Backbend at the Wall (Anuvittasana (wall))Backbend · Level 1

Standing Backbend at the Wall (Anuvittasana (wall))

Standing Backbend practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Reclined Hero at the Wall (Supta Virasana (wall))Backbend · Level 2

Reclined Hero at the Wall (Supta Virasana (wall))

Reclined Hero practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

King Pigeon at the Wall (Eka Pada Rajakapotasana (wall))Backbend · Level 2

King Pigeon at the Wall (Eka Pada Rajakapotasana (wall))

King Pigeon practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.