3 Tips For Ustrasana / Camel Pose

In this practice

Key teachings

• Precise alignment for backbends
• Engaging the hips and core to protect the spine in Ustrasana
• Understanding shoulder mechanics for safe and deeper backbends
• Building a stable foundation in kneeling poses

Ideal for

• Practitioners learning or refining Ustrasana (Camel Pose)
• Individuals wanting to deepen their backbend practice safely
• Those seeking to improve posture and spinal health
• Yogis of all levels interested in alignment details

Lesson

Instructions

•1• Set up with your knees and feet hip width apart. Make sure that your toes are pointing straight back.

•2• Start with an anterior tilt in your hips. Press your feet and shins down into the mat, and move your thighs forward. Maintain lift and extension through your spine as you bring the shoulders back towards the feet.

•3• Catch the heels with your fingers pointing towards the toes. Roll your shoulders forward and internally rotate your upper arms to protract the scapulae and create more space in the upper back.

Steps

• Ustrasana (Camel Pose) breakdown
• Specific backbending cues
• Hip flexor engagement and stretch
• Shoulder protraction and internal rotation

Benefits

• Improved spinal flexibility and mobility
• Increased chest and shoulder opening
• Strengthens back muscles and core
• Deep stretch for hip flexors and quadriceps
• Can help improve posture
• Invigorates the body and mind