Ushtrasana (Camel posture)

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Ustra means a camel.


  • Kneel on the floor.
  • Keep the thighs and feet together and toes pointing backwards and placed on the floor.
  • Place the palms on the hips. Stretch the thighs, bend the spine back and extend the ribs.
  • Exhale. Rest the right palm over the right heel and the left palm over the left heel. If possible, rest the palms on the soles of the feet.
  • Press the feet with the palms, bend the head back and bend the spine towards the thighs, which should be kept at right angle to the floor.
  • Contract the hips and stretch the back (Dorsal) and coccyx regions of the spine furthermore, keeping the neck stretched back.
  • Stay in this posture for nearly half a minute or as per capacity with normal breathing.
  • Release the posture by releasing the hands one by one and place them on the buttocks. Sit and relax.


  • Beneficial for people with drooping shoulders and hunched backs.
  • It tones up the spine.