Category: Backbends
Level: intermediate
Hold: 3–5 breaths
Type: Asana
Breath: Inhale to lift the chest; breathe into the front of the ribs while holding.

Camel Pose

Ustrasana — "camel posture"

A kneeling backbend where the hips press forward and the hands reach back to the heels. Camel opens the entire front body and can feel intense quickly — going halfway is a complete practice.

Step by step

1Kneel with your knees hip-width apart, shins and tops of the feet pressing into the mat.
2Place your hands on your lower back, fingers pointing down, elbows drawing toward each other.
3Press your hips gently forward so they stay over your knees.
4On an inhale, lift your chest and begin to arch your upper back over an imaginary support.
5If it feels steady, reach one hand at a time back to your heels.
6Keep your neck long — drop the head back only if your neck is comfortable.
7To come out, bring your hands back to your lower back and lift your chest up on an inhale.
8Sit back on your heels and let your spine settle to neutral.

Benefits

✓ Opens the chest, shoulders, and throat
✓ Stretches the hip flexors and front of the thighs
✓ Strengthens the back muscles
✓ Counteracts hunched sitting posture

Make it yours

· Tuck the toes under so the heels are higher and easier to reach
· Place blocks on either side of the ankles and reach for those instead of the heels
· Keep both hands on the lower back and practice only the chest lift
· Kneel on a folded blanket for sensitive knees

Take care

Take care with a recent back or neck injury — stay in the hands-on-lower-back version
Move slowly if backbends make you light-headed, and come up gently
Pad the knees or skip the pose if kneeling is uncomfortable

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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