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Camel Pose Hands on Floor

Ustrasana

Yoga practitioner in deep Camel Pose with hands reaching toward floor.
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About This Pose

This advanced variation of Camel Pose takes the backbend deeper with hands reaching toward the floor behind the feet. It provides an intense opening for the chest, hip flexors, and entire front body.

Step-by-Step Instructions

  1. 1

    Kneel with knees hip-width apart

  2. 2

    Place hands on lower back

  3. 3

    Press hips forward

  4. 4

    Lift the chest toward the ceiling

  5. 5

    Reach hands back toward the floor

  6. 6

    Let head follow the spine naturally

Alignment Cues

  • Press hips forward
  • Lift through the sternum
  • Relax neck without dropping head

Benefits

  • Opens chest deeply
  • Strengthens back muscles
  • Stretches hip flexors intensely
  • Improves spinal flexibility
  • Energizes the body

Modifications

  • Use blocks beside feet
  • Keep hands on heels instead

Variations

  • One hand down at a time
  • With head supported

Cautions & Contraindications

Cautions

  • Protect the neck
  • Engage core throughout

Avoid this pose if you have:

  • Lower back injury
  • Neck pain
  • High blood pressure

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

chesthips

Suggested Hold

30 seconds

Tags

kneelingbackbendchestadvanced

Equipment

yoga mat

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