Camel
Maya - Pose Assistant
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Benefits
Camel Pose is an intermediate deep backbend performed from a kneeling position that stretches the entire front body—hip flexors, abdomen, chest, shoulders, and throat. It improves spinal flexibility, strengthens back muscles, opens the shoulders and chest, and enhances posture.
Practice Guide
Kneel on the floor with your knees hip-width apart and thighs perpendicular to the floor. Tops of feet can be flat or toes tucked under for more lift.
Place your hands on your lower back/sacrum, fingers pointing down, for support.
Inhale, lift your chest, and begin to arch your upper back, pressing your hips forward to keep them over your knees.
If comfortable, reach back one hand at a time to grasp your heels. If heels are inaccessible, keep hands on lower back.
Allow your head to gently drop back if it feels okay for your neck, or keep your chin slightly tucked to maintain neck length.
Press hips forward, open chest towards ceiling. Breathe steadily.
To exit, bring hands back to lower back for support (if they were on heels). Engage core, and lead with your chest to slowly come back to an upright kneeling position.
Modifications
Keep hands on your lower back/sacrum for support throughout the pose
Tuck your toes under to elevate your heels, making them easier to reach
Use yoga blocks placed on either side of your feet to rest your hands on
Practice reaching back with one hand at a time, keeping the other on your lower back
Safety Notes
⚠High or low blood pressure (use caution, may cause dizziness)
⚠Migraine or severe headache
⚠Insomnia
⚠Serious back injury (disc issues, spondylolisthesis)
⚠Neck injury (keep chin tucked or head aligned with spine, avoid dropping head back fully if sensitive)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.