Camel Pose
Uṣṭrāsanaउष्ट्रासन
A kneeling backbend that opens the whole front body, from knees to throat.
- Developing
- 15–30 seconds
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
Photograph · Backbends
How to practice
- 01
Kneel with knees hip-width apart and the toes tucked or pointed.
- 02
Bring the hands to the lower back and lift the chest.
- 03
Lean back, keeping the hips above the knees and the thighs vertical.
- 04
Reach the hands toward the heels if they come easily; otherwise keep them on the back.
- 05
Lift the sternum and lengthen the back of the neck.
Benefits
- Stretches the front of the body, including hip flexors
- Strengthens the spinal extensors
- Opens the chest and shoulders
- Improves spinal mobility
Breath
Inhale to lift the chest; exhale to move back a fraction at a time.
Cautions
Variations
- Hands on blocks
- Blocks beside the heels shorten the reach.
- Toes tucked
- More stable base for beginners.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.