KneelingIntermediate
Camel Pose Arms Up
Ustrasana Arms Up
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About This Pose
Camel Pose with Arms Up is an accessible kneeling backbend that lifts the arms overhead while gently arching the spine. This variation provides a meaningful chest and shoulder opening without requiring the flexibility to reach the heels. It's an excellent preparation for deeper Camel expressions and builds confidence in kneeling backbends.
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart
- 2
Place hands on lower back for support
- 3
Engage the core and glutes
- 4
Inhale and reach both arms overhead
- 5
Begin to lean back slightly
- 6
Keep pressing hips forward
- 7
Hold for 5 breaths, then return upright
Alignment Cues
- Keep hips over knees
- Lengthen the spine before bending
- Engage the glutes to protect lower back
- Breathe into the chest
Benefits
- Accessible chest opening
- Builds backbend confidence
- No heel reach required
- Opens shoulders
- Prepares for deeper Camel
- Gentle spinal extension
Modifications
- Keep hands on hips
- Reduce the lean-back angle
Variations
- Add a gentle twist
Cautions & Contraindications
Cautions
- Avoid crunching the neck
- Support the lower back with core engagement
Avoid this pose if you have:
- Knee pain
- Back injury
- Neck issues
Quick Facts
Primary Focus
spineSecondary Focus
chesthips
Suggested Hold
30 seconds
Tags
backbendkneelingchestbeginner
Equipment
yoga mat
