Camel Pose
Ustrasana
Camel Pose is a kneeling backbend in which you reach back to hold your heels while the chest lifts and opens. People practise it to stretch the front of the body, open the chest and strengthen the back.
- Hold
- 3-5 slow breaths
- Breathing
- Breathe slowly through your nose and let each inhale lift the chest a little higher. Never hold your breath, and come out if breathing feels tight or you feel dizzy.
In Camel Pose you kneel with your thighs upright, then lean back and place your hands on your heels or your lower back, opening the chest towards the ceiling. It is a deep backbend, so it belongs in the second half of a practice, after a good warm-up with poses such as Cat-Cow, Low Lunge, Cobra and Locust Pose, and it is usually followed by Child's Pose.
The pose suits you if your back, shoulders and hips are already warm and you would like to open the front of the body. Focus on lengthening the spine and lifting the chest rather than on dropping the head back or reaching the heels. There is no rush: keeping your hands on your lower back is a fine and safe way to practise.
In this guide
How to do it, step by step
- Kneel on a mat with your knees hip-width apart and your thighs vertical, with a folded blanket under your knees if they are sensitive.
- Place your hands on your lower back, fingers pointing down, and draw your elbows towards each other.
- Press your shins and the tops of your feet into the floor and lift your chest, so that the spine lengthens upwards.
- Keep your hips over your knees as you begin to lean back, pushing the hips forward slightly.
- If your lower back feels comfortable, tuck your toes under to lift your heels, and reach one hand at a time to a heel.
- Keep your chin close to your chest at first, and lift your breastbone to the ceiling, with your neck long.
- Only if your neck feels comfortable, let your head release gently back.
- To come out, bring your hands to your hips, lift your chest and rise slowly, then rest in Child's Pose.
Benefits
- May help to stretch the chest, shoulders, front of the hips and thighs.
- Can strengthen the muscles along the back and improve posture.
- Encourages a feeling of openness in the chest, which many people find energising.
- Can ease stiffness from sitting for long periods.
Common mistakes
- Collapsing in the lower back: press the hips forward, lift the chest and use your hands on the lower back for support.
- Dropping the head back too soon: keep the neck long and the chin lifted slightly, only releasing the head if it feels comfortable.
- Hips moving behind the knees: keep them over the knees, with the thighs vertical.
- Holding your breath: shorten the hold and breathe steadily.
Make it easier
- Keep your hands on your lower back and focus on lifting the chest, without leaning further.
- Place blocks outside your feet, at their highest setting, and reach for the blocks instead of the heels.
- Tuck your toes under to lift the heels higher and bring the floor closer.
Go further
- Take both hands to the heels with the feet flat on the floor and the chest lifted.
- Practise Wheel Pose after a thorough warm-up and ideally with a teacher.
Questions people ask
How do I make Camel Pose easier?
Keep your hands on your lower back, or place a block outside each foot and lift your heels by tucking the toes. Both options keep the spine long and take pressure off the lower back. Focus on lifting the chest, not on reaching the heels.
Why does my lower back hurt in Camel Pose?
This usually means the bend is happening in the lower back alone. Move your hips forward over your knees, lift your breastbone and engage the glutes gently. If the pain stays, come out and warm up with Cobra or Locust Pose first.
Should I drop my head back in Camel Pose?
Only if your neck feels comfortable. Many people keep the chin close to the chest and the neck long, which is perfectly fine. If you feel pinching or dizziness, bring the head up at once.
Be careful
Skip or modify the pose if you have a neck, lower back or shoulder injury, high or low blood pressure, migraines or a recent abdominal surgery, and avoid dropping your head back. Avoid the pose in pregnancy unless guided by a qualified teacher. Stop if you feel sharp pain or dizziness.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
