Camel Pose (Ustrasana) is a deep kneeling backbend where you arch your spine backward and reach your hands to your heels. It opens the chest, shoulders, and hip flexors while strengthening the back. It is one of the most powerful heart-openers in yoga.
Muscle Group
Chest, Core, Hip Flexors, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the chest and front shoulders
- Stretches the hip flexors and abdominals
- Strengthens the back and glutes
- Counteracts forward-hunched posture
- Powerful heart-opener and energizing
- Improves spinal extension
How to perform
- Kneel on the floor with knees hip-width apart, shins flat on the mat.
- Place your hands on your lower back, fingers pointing down. Squeeze your glutes.
- Inhale, lift your chest, and begin to arch backward. Keep your hips pushing forward over your knees.
- Reach back with one hand at a time to grip your heels. If your hands cannot reach, keep them on your lower back or place blocks beside your feet.
- Lift your chest toward the ceiling. Open your throat by gently dropping your head back.
- Press your shins firmly into the floor. Keep glutes engaged to protect your lower back.
- Hold for 5 to 8 breaths. Breathe into your chest and belly.
- To exit, bring hands back to lower back, lift chest, then come up to vertical. Rest in child’s pose.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Lower Back
Primary
Quadriceps
Primary
Chest
Primary