Vinyala

Pose sheet

Camel Pose

Uṣṭrāsanaउष्ट्रासन

Kneel and arch your torso backward, resting your hands on your heels.

Open this pose in the 3D body

Steps

Support

Knees, shins, and tops of feet; hands pressing into heels.

Enter

  1. Kneel with knees and feet together; ground the tops of feet.
  2. Place your hands on your hips and lengthen your torso.
  3. Inhale and lift your sternum before arching backward.
  4. Exhale; reach one hand, then the other, to your heels.
  5. Extend your neck after lifting your chest, supporting your head.

Hold

  1. Keep your thighs vertical, with your hips over your knees.
  2. Press your shins and the tops of your feet down.
  3. Press your hands firmly into your heels; keep your sternum lifted.

Exit

  1. Return one hand, then the other, to your hips.
  2. Press through your legs, lift your torso, then raise your head.
  3. Sit on your heels with your spine upright.
Breathing
Breathe normally; avoid forcing deep inhalations.
Gaze
Tip of your nose.
Duration
About 30 seconds.

Adapt

Adaptations

  • BlanketPlace a blanket under your knees.
  • BlocksRest your hands on blocks beside your ankles.
  • Raised heelsTuck your toes to bring your heels closer.
  • Hands on sacrumRest hands on your sacrum; reduce the arch.

Variations

  • Knees hip-width apart.
  • Palms on the soles of your feet.
  • Asymmetrical: one hand on heel, opposite arm raised.

Signals of effort

  • Bent knees supporting your weight.
  • Extension of the torso and neck.
  • Arms extended backward, hands supported on the heels.