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Intermediateउष्ट्रासन · উষ্ট্রাসন
Camel Pose
A deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. Camel is one of the most effective counter-poses to prolonged sitting.
How to Practise
- 1
Kneel on the floor, hips directly over knees, thighs perpendicular to the floor.
- 2
Place hands on the lower back, fingers pointing down, for support.
- 3
Inhale. Lift the chest and begin to arc the spine back, leading with the sternum.
- 4
If comfortable, reach back for the heels. Keep the hips forward, over the knees.
- 5
Let the head drop back only if there is no neck strain.
- 6
Hold for 3–5 breaths. Come up slowly on an inhale.
Cautions & Contraindications
High or low blood pressure. Migraine. Serious lower back or neck injury.
Benefits
- ✓Opens chest, abdomen, and hip flexors
- ✓Strengthens back muscles
- ✓Improves posture
- ✓Stimulates kidneys and adrenals
- ✓Energises and lifts mood