Camel Pose

Uṣṭrāsana

Read what the gnome says

Camel Pose! Kneel with the hips over the knees. Hands on the lower back, lift the chest, and lean back slowly. Reach for the heels only if the chest stays open. Push the hips forward, don't drop the head back hard. Keep the thighs vertical. Go gently, camels are slow and wise.

Works on Spinal erectors · Glutes · Hip flexors

How to do it

1. Kneel with the knees hip-width apart, hands on the lower back.
2. Lift the chest, draw the elbows together and arch back from the upper back.
3. Reach one hand, then the other, to the heels, keep the hips over the knees and hold.

Common mistakes

• Don’t drop the head back hard: keep the neck long.
• Don’t let the hips drift back behind the knees.
• Don’t collapse into the lower back: lift from the chest.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Bow PoseIntermediate
• Bridge with Arms OverheadIntermediate
• Frog Pose (backbend)Intermediate
• Half Bow PoseIntermediate
• Half Frog PoseIntermediate
• Locust Pose AIntermediate