Ustrasana

Camel Pose

Back
Camel Pose demonstrated on a yoga mat

How to do Camel Pose

  1. Rise to tall kneeling with your knees hip-width apart.
  2. Press the tops of both feet into the mat.
  3. Firm your thighs to keep your knees from sliding apart.
  4. Place your palms on your lower back, fingers pointing down if your wrists are comfortable.
  5. Keep your hips over your knees rather than pushing them far forward.
  6. Lift your breastbone upward before beginning to arch back.
  7. Keep your chest lifted as you begin a small backbend.
  8. Let your gaze follow your chest upward without dropping your head back.
  9. Press through your shins and bring your chest upright, keeping your head aligned with your torso.

Benefits

Camel brings movement into your upper back and shoulders. A backbend can be strength work, too: your legs and back support the curve.

Further reading: Camel Pose

Variations

Rest your hands on your heels only if they are reachable without collapsing your chest. Return your hands from your heels to your lower back before rising.