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Camel Pose
Ustrasana — A deep chest and hip-flexor opener that strengthens the back and can feel energising.
How to do it
Kneel with hips over knees, hands on the lower back for support, and lift the chest as you ease into a gentle backbend. Reach for the heels only if it stays comfortable.
Benefits
A deep chest and hip-flexor opener that strengthens the back and can feel energising.
Cautions
Avoid or take great care with neck or lower-back injury, migraine, and uncontrolled high or low blood pressure. Keep the neck long and come out slowly.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 16 kcal |
| 10 min | 32 kcal |
| 20 min | 64 kcal |
| 30 min | 96 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Bridge Pose
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Camel Pose?
A deep chest and hip-flexor opener that strengthens the back and can feel energising.
Who should be careful with Camel Pose?
Avoid or take great care with neck or lower-back injury, migraine, and uncontrolled high or low blood pressure. Keep the neck long and come out slowly.
How many calories does Camel Pose burn?
Roughly 3.2 calories a minute for about a 70 kg adult, so around 32 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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