Yoga for Back Strength – Camel Pose

Welcome back to “Yoga with Dr. Prajakta”.

Today’s pose is Ustrasana/Camel Pose.

Ustrasana makes the spine flexible and provides strength to it. An added benefit is that it also opens up the chest.

Let’s see how to get into Camel Pose!


  • Sit on the floor with your knees folded behind. (This is called Vajrasana)
  • Lift your body and look straight ahead.
  • Now, arch your back and place your palms on the heels of the feet. Try to bend as much as possible.
  • Keep your arms straight.
  • Do not strain your neck, keep it neutral.
  • Stay in this final position for 15-20 seconds.
  • Now, remove  your hands, straighten your back and slowly return to the starting position (Vajrasana).


  1. Ustrasana stretches the anterior muscles of the body.
  2. Improves the flexibility of the spine and strengthens it.
  3. Improves digestion
  4. Helps relax the lower back.
  5. Useful as an initial practice for back bending.
  6. Combat indigestion
  7. Relieves Menstrual problems.


People suffering from:

  • Severe back pain
  • Neck injury
  • High or low blood pressure
  • Migraine or other severe headache

should either perform this asana or posture only under the guidance of a Yoga therapist or expert or avoid doing this pose altogether.

Author: Dr. Prajakta Jawalkar

(Come back tomorrow for the next article in this series).