KneelingBeginner
Supported Camel Pose
Ustrasana Supported
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About This Pose
Supported Camel Pose uses props—typically blocks beside the heels—to bring the ground closer to the hands. This support allows practitioners to experience the benefits of Camel with less intensity, making extended holds possible and reducing strain on the lower back. It's excellent for restorative backbend practice.
Step-by-Step Instructions
- 1
Set up blocks at their highest height beside your ankles
- 2
Kneel with knees hip-width apart
- 3
Place hands on lower back or blocks
- 4
Begin a gentle backbend
- 5
If using blocks, let hands rest on them
- 6
Allow the support to hold you
- 7
Breathe and relax into the pose
- 8
Hold for 5-8 breaths, exit slowly
Alignment Cues
- Let the props support you
- Relax the shoulders
- Breathe into the chest
- Keep hips over knees
Benefits
- Allows extended holds
- Reduces lower back strain
- Makes pose accessible
- Restorative option
- Brings ground closer
- Sustainable backbend
Modifications
- Use bolster behind you
- Stack more blocks
Variations
- Use a chair for deeper support
Cautions & Contraindications
Cautions
- Ensure props are stable
- Avoid overextension even with support
Avoid this pose if you have:
- Severe back injury
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
chestshoulders
Suggested Hold
45 seconds
Tags
backbendrestorativesupportbeginner
Equipment
yoga matblocksbolster (optional)
