Camel Pose

Camel Pose, or Ustrasana, is a deep backbend that opens the chest, stretches the front of the body, and strengthens the spine. This pose is ideal for those looking to improve flexibility in the hips and chest, as well as build strength in the back. It is also known to increase energy levels and provide a sense of openness and freedom in the body.

Correct Technique for Camel Pose

Here’s how to perform Camel Pose correctly:

  1. Starting position: Kneel on the mat with your knees hip-width apart. Place your hands on the lower back with your fingertips pointing down.
  2. Activate the core: Pull your belly button in towards your spine and create length in your back. Make sure to activate your leg muscles to maintain stability.
  3. Bend backward: On an inhalation, lift your chest upward and gently begin to bend backward. You can keep your hands on your lower back or reach back to grab your heels.
  4. Open the chest: Make sure to open your chest by squeezing your shoulder blades together and allowing your head to gently fall back. Keep your neck relaxed.
  5. Completion: Stay in the pose for 5-10 breaths, then gently return to kneeling by activating your core and slowly lifting yourself up.

Watch this video for a detailed walkthrough of Camel Pose focusing on opening the chest and improving posture​:contentReference[oaicite:0]{index=0}.

Common Mistakes and How to Avoid Them

Avoid these common mistakes when performing Camel Pose:

  • Overextending the lower back: Ensure that you distribute the backbend evenly throughout the spine, not just the lower back. Engage your core and leg muscles for support.
  • Tightening the neck: Allow your head to fall back naturally without forcing the neck too far back. Keep your neck relaxed.
  • Collapsed hips: Avoid letting the hips fall back. Keep them over your knees by engaging the hip muscles.

This video shows how to avoid the most common mistakes in Camel Pose​:contentReference[oaicite:1]{index=1}.

Modifications and Variations of Camel Pose

If you need to modify Camel Pose, you can try these variations:

  • Support under the feet: If it's difficult to reach the heels, you can place blocks beside your feet and rest your hands on them.
  • Baby Camel: Keep your hands on your lower back and gently bend back without reaching for the heels for a milder version.
  • Dynamical Camel: Move gently back and forth between upright and backbent to create more dynamics in your practice.

Watch this video to learn different modifications and variations of Camel Pose​:contentReference[oaicite:2]{index=2}​:contentReference[oaicite:3]{index=3}.

Back to blog