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