Camel Pose, known as Ustrasana in Sanskrit, is a challenging backbend that strengthens the spine. It expands the shoulders, abdomen, and flexibility. This yoga pose puts the body in a vulnerable position, opening the chest and heart to the sky, which is why it’s also known to be an emotionally triggering posture. For a modification, the hands can be placed on blocks or a wall. For a Half Camel Pose, one hand can be released on each side.
How do you do Camel Pose?
Step 1.
Begin standing on your shins, with your hips stacked over your knees and toes tucked under.
Step 2.
Bring the heels of your hands to the small of your back around your SI joint with fingers facing down toward your sacrum (or up toward low back). Draw your elbows energetically toward each other.
Step 3.
Activate your legs (squeeze a block between inner thighs) and use your hands to press your hips and pubis forward as you lift your sternum and gaze up, finding a backbend.
Step 4.
If your mobility allows, release one hand at a time from your low back to reach for your ankles or heels. Continue to keep your hips pressing forward, with active legs and glutes. Squeeze/retract shoulder blades and bring spaciousness to the side body.
Step 5.
To exit, first return your hands to your low back. Then, slowly lift your chest to stack your shoulders back over your hips and sit your hips down to your heels. Rest here to allow the spine to neutralize.
Benefits of Camel Pose
Stretches the front line of the body; opens up the abdominals, hip flexors, psoas, chest muscles
Increases length and flexibility of the spine
Strengthens core muscles including glutes and shoulders
Camel Pose tests your stability and balance, and the more you practice the backbend, the more you'll improve both.
Variations of Camel Pose
Use blocks in line with your heels to bring the floor higher up to access the pose and have a place for your hands to land.
King Camel: Slide down to your forearms and lower crown of head to floor; continue to activate legs and glutes.
Dancing Camel: beginning with hips to heels, right hand holds right heel and left arm sweeps up to sky while lifting hips and pelvis forward to stack over knees, gaze up towards right hand; alternate sides.
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