KneelingIntermediate
Camel Pose Hands on Hips
Ustrasana Hands on Hips
www.yoga-sequencing.com
About This Pose
Camel Pose with Hands on Hips keeps the hands anchored at the hips while creating a kneeling backbend. This supported position provides excellent control over the depth of the backbend and is ideal for learning proper alignment. The hands-on-hips position also helps prevent the common mistake of collapsing into the lower back.
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart
- 2
Place hands firmly on your lower back/upper hips
- 3
Engage the core and press hips forward
- 4
Begin to lean back with control
- 5
Keep the chin slightly tucked initially
- 6
Lift the chest toward the ceiling
- 7
Hold for 5-8 breaths, return slowly
Alignment Cues
- Hips stay over knees
- Press hands into hips for support
- Lift through the sternum
- Engage thighs throughout
Benefits
- Provides backbend control
- Prevents lower back collapse
- Teaches proper alignment
- Accessible variation
- Good learning position
- Supports lumbar spine
Modifications
- Place a block between thighs for alignment
- Reduce backbend depth
Variations
- Add arm variations from here
Cautions & Contraindications
Cautions
- Avoid collapsing into the lower back
- Keep thighs vertical
Avoid this pose if you have:
- Lower back pain
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
hipschest
Suggested Hold
30 seconds
Tags
backbendkneelingsupportbeginner
Equipment
yoga mat
