Camel Pose
UstrasanaA kneeling backbend that lengthens the hip flexors, abdominals and front of the chest while the glutes and spinal extensors hold the shape.
- 01Kneel with the knees hip-width apart, shins down, hands on the back of the pelvis.
- 02Press the hips forward over the knees and lift the sternum toward the ceiling.
- 03Keeping that lift, reach one hand at a time back to the heels or to blocks placed beside the feet.
- 04Let the head follow the chest only if the neck is comfortable, otherwise keep the chin tucked.
- 05Hold three to five breaths, then come up leading with the chest, and rest.
- 01Hips forward over the knees the whole time.
- 02Lift the ribs away from the pelvis before you go back.
- 03Blocks by the ankles if the heels are too far away.
- 01Letting the hips drift behind the knees, which turns the pose into a lumbar hinge.
- 02Throwing the head back first, which strains the neck before the thoracic spine has opened.
- 03Squeezing the glutes so hard the pelvis locks, which stops the hip flexors lengthening at all.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.