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Exercise guide
Camel Pose
A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back.
What this exercise works
- Muscles
- erector spinae · hip flexors · pectoralis major · quadriceps
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Kneel with the knees hip-width apart and the hips stacked over the knees.
- Place the hands on the back of the pelvis with the fingers pointing down and lift the chest.
- Press the hips forward and arch back, reaching for the heels if the position stays comfortable.
- Hold the pose for the prescribed time, keeping the neck in line with the spine.
- Bring the hands back to the pelvis and come up chest-first.
Technique cues and common mistakes
- Keep the hips over the knees; letting them travel back turns the pose into a collapse.
- Tuck the toes under and rest the hands on raised heels if the full reach is too deep.
- Come out slowly: lifting the head first is what usually makes people dizzy.