Camel Pose

What is Camel Pose: 

Camel Pose is a back-bending pose and is a great way to stretch the entire front side of your body. The backband adds an extra element to the pose with added benefits.

Basics of Camel Pose

  Targets:

  • Core
  • Thighs
  • Chest

    Level: 

Intermediate

Sanskrit name : 

Ustrasana

Benefits of Camel Pose

  • Stretches hip flexors
  • Stretches thighs
  • Strengthens and stretches core
  • Stretches ankles
  • Stretches groin
  • Improves posture
  • Strengthens and stretched back mus

How to do Camel Pose

 Step by Step instructions

  1. Start by sitting on your shins, with your knees hips-width distance apart ( between 1-2 fists width)
  2. Keep the tops of your feet flat to the mat
  3. Sit up tall, creating space  between your vertebrae, ( you don’t want to crunch up your lower back)
  4. Keep your hips in line with your knees
  5. Engage your thighs by squeezing in
  6. Press your hips forward
  7. As you inhale, engage your lower belly by pulling your belly button up and back
  8. Start to lean back while dopping your hands to your heels or ankles
  9. Keep your chin tucked

Common Mistakes

  • Squeezing glutes
  • Letting your knees go wider than your hips
  • Avoid pinching your shoulders together
  • Don’t forget to breath

Beginners’ tips

  • If it’s straining to reach for your feet/ankles, place your hands on your lower back instead
  • Use a rolled-up mat or towel under your knees
  • Use a wall to press your hips again

Cautions

  • Back injuries
  • Ankle injuries
  • Knee injuries

Variations

  • Hands to lowes back
  • Hips to wall
  • Hands to floor
  • Camel to wheel

Amanda Strube

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