How to practice Camel Pose
- Kneel with knees hip-width apart and thighs upright.
- Place hands at the back of the pelvis.
- Lift the chest and lengthen upward before arching back.
- Keep hands at the pelvis or reach the heels without collapsing.
Practice tips
- Keep hips over knees.
- Maintain length through the lower back.
Practice note: Keep the head neutral if releasing it back is uncomfortable.
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Understanding Camel Pose
Camel Pose, or Ustrasana, is a kneeling backbend that can be practiced with hands on the pelvis, blocks or heels. The thighs remain active and the chest lifts before the spine extends. Reaching the heels is optional, not the goal of the pose.
How can Camel Pose be modified for the lower back?
Keep the hands on the pelvis, reduce the depth and focus on lifting through the breastbone while the thighs stay relatively upright. Stop if the lower back feels pinched or breathing becomes restricted.
Common practice points
- Create length before moving into a deeper spinal curve.
- Keep the legs engaged so the lower back does not do all the work.
- Choose a smaller variation if breathing becomes restricted.
Prepare and progress
Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.
Useful preparations
Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.