Camel Pose
Full Camel Pose is a deep backbend where the chest lifts strongly upward and the hands reach to the heels with straight or nearly straight arms. It opens the entire front body while strengthening the back body.
focus: deep spinal extension, hip flexor stretch, chest opening, shoulder extension
Benefits
Deeply opens the chest and shoulders
Stretches hip flexors and thighs
Strengthens the back muscles
Improves posture and spinal mobility
Builds energy and confidence
How to do Camel pose
Start kneeling with your knees hip-width apart.
Sit tall and place your hands on your lower back for support.
Press your shins and feet firmly into the mat.
Lift your chest up and lengthen through the front of the body.
Keep your hips stacked over your knees.
Begin to lean back, leading with your chest, not your lower back.
Reach one hand at a time to your heels.
Press your hips forward to stay over the knees.
Roll your shoulders back and open your chest more.
If it feels available, straighten your arms and deepen the backbend.
Let your head release back gently, or keep the neck neutral if that feels better.
Breathe steadily and hold for 3–5 breaths.
To come out, bring your hands back to your lower back one at a time.
Lift your chest up first, then slowly return to kneeling.
Sit back and rest.
Modifications
Keep your hands on your lower back instead of reaching for heels
Tuck your toes to bring heels closer
Place blocks beside your ankles for support
Keep your chin slightly tucked if the neck feels sensitive
Focus on lifting the chest rather than going deep