Camel pose is a yoga backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors. It’s an advanced posture that can be deeply therapeutic, if you have the flexibility to practice it safely. Bridge pose is a more accessible form of the posture and Wheel is even more advanced.
CAMEL POSE BENEFITS
- Stretches the feet and ankles (tops of feet pressing into the mat), quads, hip flexors and abs as you extend your hips and spine.
- Opens the chest and stretches the shoulders as you draw your shoulder blades together and, in the full expression, reach back for your heels.
- Strengthens the glutes and back as you lift into the backbend—in the full expression, looking up also strengthens the neck.
- Improves spinal mobility and posture.
- Can help to alleviate upper back pain.
CATEGORY
SKILL LEVEL
- Advanced
INSTRUCTIONS
- Set-Up
Come up to high knees and separate your knees to hip-width apart. Press your shins and the tops of your feet firmly into the mat. Bring the palms of your hands to your lower back, fingertips point straight down. Draw your shoulder blades together to open up your chest.
- Action
Lean back into a gentle backbend, look straight ahead and tuck your chin to your chest. If this is enough of a backbend for you, stay here for a few breaths. You don’t need to go any deeper to get great benefits from the pose.
- Next Level
If you have the flexibility in your spine, drop back a few more inches and take hold of your heels. Look up to the sky, lift your chest and press into the soles of your feet with your hands to avoid compression at your lower back. You can come up on to your toes if that is more comfortable.
- Duration
Hold the pose for 2-3 breaths, in and out through your nose.
- To Release
Take a deep breath in. Exhale, bring your hands to your lower back and carefully lift yourself back up. Rest for a few breaths in Child’s pose.
BEGINNER VARIATION: Modified Camel Pose
- Keep your hands on your lower back for support instead of reaching for your heels, and focus on lifting your chest rather than dropping your head back.
CONTRAINDICATIONS
- Avoid Camel pose if you have a knee, hip, back, shoulder or neck injury.
MASTER CAMEL POSE
If you’d like to practise Camel pose as part of a sequence, watch Chest Opener—a 15-minute guided practice designed to open up your chest and improve mobility in the spine and shoulders. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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