Camel Pose
Description
Camel Pose (Ustrasana) is a deep kneeling backbend yoga pose where you arch your spine backward and reach your hands to your heels. It deeply opens the chest, hip flexors, and quadriceps while strengthening the back. It is energizing and demands good spinal mobility.
Muscle Group
Chest, Hip Flexors, Hips, Yoga
Equipment Required
Camel Pose Instructions
- Kneel on the floor with knees hip-width apart, tops of feet on the floor.
- Place your hands on your lower back with fingers pointing down for support.
- Lift your chest tall. Squeeze your glutes.
- Slowly arch backward, leading with your chest. Keep your hips pushed forward over your knees.
- If comfortable, reach back to grasp your heels with both hands.
- Open your chest fully. Let your head drop back gently if your neck allows.
- Hold for 5 to 8 breaths.
- To exit, bring your hands back to your lower back, lift your chest, and rise to upright.
Camel Pose Form & Visual
Camel Pose Benefits
- Deeply opens the chest, hips, and quads
- Counteracts forward-hunched posture
- Strengthens the back
- Energizing and uplifting
- Improves spinal extension mobility
- No equipment needed
Camel Pose Muscles Worked
- Erector spinae (engaged)
- Rectus abdominis (deeply stretched)
- Pectoralis major (stretched)
- Hip flexors (deeply stretched)
- Quadriceps (stretched)
- Anterior deltoid (stretched)
Camel Pose Variations & Alternatives
- Camel Pose with Hands on Lower Back (regression)
- Wheel Pose
- Cobra Pose
- Bridge Pose
- Camel with Blocks Under Hands (regression)
