Camel Pose

Ustrasana

oosh-TRAH-sah-nah

A deep backbend that opens the entire front body -- from the throat and chest to the abdomen and hip flexors -- and energizes the heart center. Camel Pose can be intensely emotional as it opens the vulnerable front body, but it also builds courage and resilience. It is an excellent counterpose for rounded posture and develops the thoracic extension needed for deeper backbends.

How to do Camel Pose

1. Kneel with your knees hip-width apart and your thighs perpendicular to the floor. Either tuck your toes under (easier) or press the tops of your feet flat into the mat (more advanced).
2. Place your hands on your lower back with fingers pointing down, supporting the lumbar spine. On an inhale, lift your chest toward the ceiling, leading with the sternum.
3. Continue to lift and open the chest, gently pressing the hips forward to keep them over the knees. Think of arching the upper and middle back rather than crunching the lower back.
4. If your flexibility allows, reach back one hand at a time to grasp your heels. Keep the hips pressing forward and the thighs vertical throughout.
5. Let your head drop back if the neck is comfortable, or keep the chin slightly tucked. Hold for three to five breaths, then bring the hands back to the lower back and slowly rise to upright.

Benefits of Camel Pose

• Opens the chest, shoulders, and entire front body
• Stretches the hip flexors, abdomen, and quadriceps
• Strengthens the back muscles and glutes
• Stimulates the thyroid and improves respiratory capacity
• Can help relieve mild anxiety and fatigue

Muscles Engaged

Modifications & Variations

• Keep hands on the lower back for support instead of reaching for the heels
• Place blocks beside the ankles (on their highest setting) to bring the heels closer to the hands
• Tuck the toes under to elevate the heels and make them easier to reach

Cautions

• Avoid with serious lower back or neck injuries
• Use caution with high or low blood pressure
• Not recommended with chronic migraines triggered by neck extension