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Backbend Asana · Beginner (Level 1) · Catalog #800242

Camel with Hands on Sacrum Ustrasana (hands on back)

Camel with the hands supporting the low back rather than reaching for the heels. The right entry for almost everyone.

Practice Camel with Hands on Sacrum (Ustrasana (hands on back)) 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.
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Camel with Hands on Sacrum (Ustrasana (hands on back)) — Backbend Yoga Posture Illustration

Camel with Hands on Sacrum (Ustrasana (hands on back)) — Backbend posture targeting Hip Flexors, Chest, Quads · Even ujjayi breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Ustrasana (hands on back)
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
30 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Upward
Target Muscles
Hip Flexors, Chest, Quads
Energy Expenditure
3.0 METs

Alignment, Breath & Drishti Cues for Camel with Hands on Sacrum

Camel with Hands on Sacrum (Ustrasana (hands on back)) belongs to the Backbend posture family and engages the Hip Flexors, Chest, Quads at an intensity of approximately 3.0 METs. Camel with the hands supporting the low back rather than reaching for the heels. The right entry for almost everyone.

  • 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.
  • Minimum Recommended Age: 5 years (60 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: Neutral (0) — 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

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