Ustrasana: Camel Pose

The name is derived from the Sanskrit Ustra, meaning "camel", and asana, meaning "pose" or "posture". This is also known as Camel pose.

Sthiti: Dandasana


  1. Sit in Vajrasana.
  2. Let the body to reset on the knees. (kneeling posture)
  3. Place the palms on the waist with fingers pointing forwards.
  4. Inhale and bend the trunk backwards and place the palms on the heels.
  5. Maintain for about a minute with normal breathing.
  6. Exhale while coming back to sthiti.
  7. Relax in Sithila Dandasana.


  1. Improves respiratory and nervous systems by proper blood circulation.
  2. Improves spinal flexibility.
  3. Strengthens shoulders and back and muscles of thighs and arms.
  4. Energizes the body.

Camel is considered to have a strong back. This pose too works in strengthening the back, giving it the straight look and toning the muscles around the spine.