Yoga · Intermediate
Camel pose
Ustrasana
Camel pose is a kneeling backbend that opens the front of the body from the thighs to the throat. Many people start with their hands on their lower back and reach for the heels only when the chest lifts easily. Keeping your hips over your knees and your chest lifting spreads the bend into the upper back instead of pinching the lower back.
How to do Camel pose
- 1Kneel on your mat with your knees hip width apart and your hips stacked over your knees.
- 2Tuck your toes under to bring your heels higher, or keep the tops of your feet flat.
- 3Place your hands on your lower back with your fingers pointing down.
- 4Inhale and lift your chest toward the ceiling, drawing your elbows gently toward each other.
- 5Keep your hips over your knees as you begin to lean back.
- 6Reach your hands back to your heels one at a time only if your chest stays lifted.
- 7Keep your neck long, release your head back only if it feels comfortable, and hold for three to five breaths.
- 8Bring your hands to your lower back and rise slowly, leading with your chest, then rest in child's pose.
Common mistakes and how to fix them
The hips drift back behind the knees.
Press your hips forward so your thighs stay vertical, and keep your hands on your lower back until that feels steady.
The head drops back hard and strains the neck.
Keep your chin slightly tucked and your gaze up or forward, so your neck follows the line of your spine.
The bend collapses into the lower back.
Lift your chest toward the ceiling first and draw your lower belly in, so the curve spreads into your upper back.
The hands strain to reach the heels.
Tuck your toes to raise your heels, place blocks beside your ankles, or keep your hands on your lower back.
Modifications
- Keep your hands on your lower back for the whole hold.
- Tuck your toes under to bring your heels closer to your hands.
- Place blocks beside your ankles and rest your hands on them.
- Pad your knees with a folded blanket.
Benefits
- Opens the chest, the front of the shoulders, and the hip flexors.
- Stretches the front of the thighs and the belly.
- Strengthens the muscles along the back.
- Offers a counter stretch to hunching forward.
Breath
Inhale to lift your chest before you lean back, then keep the breath slow and steady. If your breath feels restricted, come up a little higher.
Take care
Take care with lower back, neck, or knee injuries, and come up slowly if you feel dizzy. Build up with cobra and bridge pose first, and stop if you feel sharp pain or pinching.
Camel pose questions
Why do I feel dizzy in camel pose?
Some people feel lightheaded when the head tips back or when they come up too fast. Keep your chin slightly tucked, rise slowly, and rest in child's pose if it happens.
Do I need to touch my heels in camel pose?
No. Hands on your lower back is a complete version of camel. Reach for your heels only when your chest lifts easily and your lower back feels comfortable.
Why does camel pose hurt my lower back?
The bend often collects in the lower back when the hips drift back or the chest does not lift. Press your hips forward, lift your chest first, and keep your hands on your lower back.
