KneelingIntermediate
Camel Pose
Ustrasana
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About This Pose
Camel Pose (Ustrasana) is a deep kneeling backbend that opens the entire front body. By reaching back to hold the heels, this classic heart-opener stretches the hip flexors, abdomen, and chest while strengthening the back muscles. It's a powerful pose for improving posture and counteracting the effects of sitting.
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart, toes tucked or pointed
- 2
Place hands on lower back
- 3
Engage core and glutes
- 4
Inhale and lift the chest
- 5
Reach back for your heels one hand at a time
- 6
Press hips forward, lift chest
- 7
Allow head to drop back only if comfortable
- 8
Hold for 5 breaths, exit slowly
Alignment Cues
- Hips directly over knees
- Press hips forward actively
- Lift chest toward ceiling
- Engage glutes to protect spine
Benefits
- Deeply stretches hip flexors and abdomen
- Opens the chest and improves breathing
- Strengthens the back muscles
- Improves posture significantly
- Energizes the body and mind
Modifications
- Use blocks beside ankles
- Keep one hand on hip
Variations
- Tuck toes for higher heels
Cautions & Contraindications
Cautions
- Do not drop the head back completely
- Protect the lumbar spine with glute engagement
Avoid this pose if you have:
- Neck injury
- Lower back pain
- High or low blood pressure
Quick Facts
Primary Focus
spineSecondary Focus
chesthips
Suggested Hold
30 seconds
Tags
backbendchesthipsintermediate
Equipment
yoga matblocks (optional)
