KneelingIntermediate
Camel Pose Holding Feet
Ustrasana Holding Feet
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About This Pose
Camel Pose Holding Feet is a variation where the hands grip the soles of the feet rather than the heels. This subtle change affects the shoulder position and can feel more accessible for some practitioners. It provides similar chest opening benefits while offering a different hand position option.
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart
- 2
Tuck your toes under to raise the heels
- 3
Place hands on lower back
- 4
Begin to arch back with control
- 5
Reach for the soles of your feet
- 6
Grip the feet and press hips forward
- 7
Lift the chest high
- 8
Hold for 5 breaths, exit mindfully
Alignment Cues
- Hips press forward
- Grip feet firmly
- Lift through sternum
- Breathe fully
Benefits
- Opens chest deeply
- Strengthens thighs and back
- Provides alternative hand placement
- Improves balance in backbend
- Stretches front body thoroughly
Modifications
- Use blocks beside feet
- Hold one foot at a time
Variations
- Point toes for lower grip
Cautions & Contraindications
Cautions
- Do not force the grip
- Protect the knees with padding
Avoid this pose if you have:
- Knee injury
- Back pain
- Shoulder issues
Quick Facts
Primary Focus
spineSecondary Focus
hipschest
Suggested Hold
30 seconds
Tags
backbendkneelingstretchintermediate
Equipment
yoga mat
