Nadi Shodhana · Intermediate · INTERMEDIATE
Ustrasana
Camel pose
What it is
Ustrasana, camel pose, is the first kneeling backbend of the Intermediate Series.
What it looks like
Kneeling with the knees hip-width, you arch back and reach the hands to the heels. The thighs stay upright over the knees and the chest lifts. It is held for five breaths.
Why it is practised
It opens the front of the body and prepares for the kneeling backbends that follow. It is also the first of several kneeling shapes, so how the thighs and hips feel here is a useful guide for what follows.
What to pay attention to
Keep the hips moving forward over the knees. The throat stays open but the head should not be thrown back. Hands on the lower back, or toes tucked under, make it gentler.
Who it suits
Intermediate students; a simple version is common in many yoga classes.
Next in the sequence: Laghu Vajrasana.
Kneeling, arching back to find the heels. The thighs stay upright; the throat is open but not thrown.
It sits among the backbends of Intermediate. Lift out on the breath, not with a drop of the head.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.