KneelingBeginner
Camel Pose Variation
Ustrasana Variation
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About This Pose
Camel Pose Variation offers modifications to make this powerful backbend accessible across flexibility levels. Whether reaching to blocks placed beside the feet, keeping one hand on the hip while one reaches back, or using other modifications, these variations ensure everyone can receive the chest-opening and spine-extending benefits of Ustrasana.
Step-by-Step Instructions
- 1
Kneel with knees hip-width apart
- 2
Choose your hand position based on comfort
- 3
Engage core and lift through the chest
- 4
Begin a gentle backbend
- 5
Adjust depth based on your body today
- 6
Focus on the lift more than the bend
- 7
Hold for 5-8 breaths, return slowly
Alignment Cues
- Quality over quantity
- Keep core engaged
- Breathe steadily
- Hips over knees
Benefits
- Accommodates all levels
- Uses props effectively
- Maintains pose benefits
- Gradual progression option
- Inclusive practice
- Builds safely
Modifications
- Use yoga blocks
- Keep hands on lower back
Variations
- Try different arm positions
Cautions & Contraindications
Cautions
- Avoid rushing into depth
- Keep knees grounded throughout
Avoid this pose if you have:
- Knee pain
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
chesthips
Suggested Hold
30 seconds
Tags
backbendkneelingalignmentbeginner
Equipment
yoga matblocks (optional)
