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Tips on how to Do Camel Pose (Ustrasana) in Yoga

Verywell / Ben Goldstein

Targets: Chest, stomach, quadriceps

Degree: Intermediate

Once we speak about backbends in yoga, most individuals most likely image Full Wheel. However Camel is a extra accessible pose for lots of yoga college students. Full Wheel is undeniably a backbend, but it surely’s additionally loads about arm power and shoulder flexibility. If you do not have these issues, you’ll be able to’t get the total advantages of this pose.

Camel lets you expertise deep spinal extension with out having to help your weight together with your arms. It is also a way more versatile pose. With props, you will have quite a lot of choices to your arm place.


Watch Now: Tips on how to Stretch with Camel Pose


Camel Pose stretches the entrance of the physique together with the chest, stomach, and quadriceps. It improves spinal mobility as a lot of the day you’re prone to be sitting or slouching and bending your backbone ahead. By doing a backbend, you’re flexing it in the other way and it might enable you to develop higher posture. It’s mentioned to open the guts chakra, which is your vitality heart for love, caring, and compassion.

Step-by-Step Directions

The standard beginning place for Camel Pose is kneeling on the yoga mat or flooring.

  1. Kneel with physique upright and hips stacked over the knees. Take padding (a blanket or fold your mat so it’s double thickness) beneath your knees if they’re delicate.
  2. Draw your arms up the aspect of your physique till your palms attain the edges of your rib cage. Let your thumbs relaxation on the again of the ribs as the opposite 4 fingers wrap across the sides and fronts of the rib cage with elbows stating. With this grip, use your arms to elevate the rib cage up for help as you begin to open your chest towards the ceiling.
  3. Preserve the place of your chest as you attain your arms again separately to know your heels. Should you want a bit of extra peak, tuck your toes beneath. In any other case, the tops of the ft might be flat on the ground.
  4. Deliver your hips ahead in order that they keep over your knees.
  5. If it feels good, let your head come again, opening your throat. If that does not work to your neck, you’ll be able to maintain the chin tucked as a substitute.
  6. Launch by bringing your chin towards your chest and arms to your hips. Agency your abs and help your decrease again together with your arms as you slowly convey your physique to an upright kneeling place.

Widespread Errors

Not Retaining Your Thighs Upright

Probably the most frequent issues in camel is maintaining the thighs upright. As you’re taking the chest again, you need to make it possible for your thighs are usually not following it and ending up slanting again as a substitute of staying absolutely vertical. To verify if that is taking place, take your pose over to a wall. Arrange with the entrance of your thighs on the wall. As you attain again, make it possible for your thighs and even your hip factors keep involved with the wall the entire time.

Not Reaching Your Heels

Chances are you’ll discover that you may’t attain your heels as simply once you actually monitor your thigh place. If that is so, alter your grip by taking one of many heel variations described beneath. This can be a good train for each starting and superior college students.

Modifications and Variations

Want a Modification?

  • Use blocks on both aspect of your ft in case you want a bit of extra peak to your arms.
  • You possibly can maintain your arms in your low again if reaching again to your ft or utilizing blocks does not be just right for you. Your fingers ought to be pointed down and you can be squeezing your elbows in the direction of one another.

Up for a Problem?

  • Strive taking maintain of reverse ankles.
  • You can too strive a variation the place one arm holds your heel whereas the opposite one reaches towards the ceiling.
  • You can too strive the thunderbolt pose (Laghu Vajrasana).

Security and Precautions

You shouldn’t do Camel Pose when you have had an harm or continual drawback together with your knees, shoulders, neck, or again.

Do not drive your physique into the pose earlier than it’s versatile sufficient to take action with out straining. Bend again solely so far as you’ll be able to naturally. With continued apply, you’ll steadily construct your flexibility to realize the pose.

Strive It Out

Incorporate this transfer and related ones into considered one of these fashionable exercises:

  • Yoga poses to stretch your quads
  • Coronary heart opening yoga poses

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