Ustrasana — Camel Pose

AdvancedExtension Thoracic Opening

45s 2 reps

A deeper backbend that opens the chest and fronts of the body.

How to perform

Kneel with knees hip-width apart. Place the hands on the lower back for support. On an inhale, lift the chest and gently arch back, optionally reaching the hands toward the heels. Keep the neck long.

Breathing

Inhale to lift and open the chest; exhale to deepen with control. Breathe steadily throughout.

Benefits

Opens the chest and shoulders, strengthens the spine, and energizes the body.

Anatomical focus

Psoas MajorRectus AbdominisErector SpinaeQuadriceps

Press the hips forward; engage the glutes to protect the lumbar spine; open through the chest.

Precautions

Keep the hands on the lower back if the full pose strains the neck or back. Avoid with neck injury or pregnancy.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.