Camel Pose (Ustrasana)
- Pro
- Intermediate
- Yoga
- Mobility
Camel pose kneels you upright with hips over your knees, then arches your spine back while your hands rest on your lower back or reach for your heels. Holding the position stretches the chest, abs, quads and front delts while the lower back works to hold you up. Intermediate practitioners use it as a yoga warmup, cooldown or recovery flow, held for time.
- Muscles
- Lower back, Chest, Abs, Quads, Front delts
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Kneel upright with your knees hip-width apart.
- Place your hands on your lower back or reach for your heels.
- Lift your chest and arch back, hips staying over your knees.
- Hold the backbend, breathing steadily, then rise slowly.
Form cues
- Lead the arch with your chest, not neck.
- Keep your thighs vertical throughout the hold.
- Let your neck relax back last, if at all.
Common mistakes
- Neck drops back first and hardest. Move your chest first, let your head follow last.
- Hips shift behind the knees. Press your hips forward over your knees.
- Breathing stops during the deep arch. Keep breathing slowly through the whole hold.
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