The Complete Guide to Camel Pose: Benefits, Instructions, Variations

Camel Pose, also known as Ustrasana, is a fundamental heart-opening backbend in yoga that provides numerous physical and mental health benefits. Derived from the Sanskrit words “Ustra” meaning camel and “Asana” meaning posture, this pose resembles a camel moving its head back toward its hind legs.

References to Ustrasana can be found in some of the ancient Hindu texts on yoga, including the Gheranda Samhita and Hatha Yoga Pradipika, highlighting its long-standing importance.

Practicing camel pose stretches and strengthens the entire front body while also opening up the chest and lungs. The pose activates flexibility in the spine and improves posture over time. While appearing intimidating at first, Camel pose can be modified to make it more beginner-friendly. When performed mindfully, this asana provides both physical and mental health benefits.

Benefits of Camel Pose

Adding Camel Pose to your yoga flow two to three times per week helps boost strength and flexibility in key areas of the body while calming the nervous system.

Physical Benefits

Some of the main physical benefits of Camel Pose include:

• Stretches chest, abdomen and front torso
• Strengthens back muscles
• Improves flexibility in spine and shoulders
• Opens up chest and lungs
• Stimulates organs in thoracic region
• Alleviates back pain
• Improves posture and counters hunching

As a back-bending heart opener, Camel Pose creates space across the entire front side of the body including hip flexors, abdomen, chest, lungs and throat. As you arch backwards, the weight of the body stretches and lengthens these compressed areas providing increased blood and oxygen flow.

With regular practice, Camel Pose can help improve rounded shoulders posture that comes from sitting hunched over a computer or looking down at phones for prolonged periods. This makes it therapeutic for preventing and relieving upper back, neck and shoulder pain.

The compression and release motion also gently stimulates the organs found in the thoracic cavity including heart, lungs and thyroid glands. As a result, Ustrasana has been used as part of yoga therapy for various chest-related issues like mild asthma, breathlessness and chronic fatigue syndrome.

Mental Benefits

As both an active backbend and inversion, Camel Pose has a noticeable impact on mental health:

• Calms the mind and nervous system
• Elevates mood and relieves stress
• Boosts energy levels
• Builds confidence

The continuously flowing motion of arching up and down in this pose helps balance the pineal, pituitary and hypothalamus glands which regulate hormones, sleep cycles and mood. The chest expansion allows more oxygen into the lungs which can help bust stress or fatigue.

As a challenging heart opener for beginners, being able to accomplish the full expression of Camel pose can foster a sense of accomplishment and self-confidence.

Steps to Perform Camel Pose

Follow these step-by-step instructions to correctly perform Camel pose:

1. Begin on your knees with your legs hip-width apart. Kneecaps should be facing straight down and shins pressed firmly into the mat.
2. Engage your lower belly inwards and your tailbone down to prevent excessive arching of the lower back during the backbend.
3. Inhale and lift through your chest. Place your palms on the lower back, fingers pointing down with thumbs out to the sides.
4. As you exhale, push your hips in and arch backwards. Avoid squeezing shoulder blades together or shrugging shoulders up. Instead draw them down away from the ears.
5. Allow your head to gently drop back and continue pressing your hips forward as you deepen the backbend. Only go to your comfortable limit, avoiding overexertion.
6. Breathe fully and hold for 5-10 breaths. With every inhale feel your chest and abdominal muscles lengthen.
7. Place your hands on your lower back for support as you inhale and slowly return upright to the starting position.

Repeat 2-3 times, resting between rounds in Child’s pose.

Common Mistakes and How to Avoid Them

As a powerful backbend, Camel Pose requires good back and core strength. When done improperly, Ustrasana can strain your back. Here are some common mistakes:

Collapsing in Lower Back

Overarching to get deeper into the pose quickly can cause excessive compression and discomfort in the lumbar spine. Engage your lower belly strongly and keep your tailbone tucked as you backbend to prevent hyperextending your low back. Come out of the pose if you feel pinching sensations.

Gripping Shoulders

Shrugging your shoulders toward your ears restricts breathing mobility. As you start arching backwards, draw shoulders down away from your ears before lifting your chest up. Keep arms long alongside your torso.

Looking Upwards

Resist the temptation to lift your chin to the sky in your attempt to go deeper. Instead, keep your head in a neutral position with chin parallel to the floor to prevent neck strain and dizziness. If you need extra support, place a block or cushion straight behind your head.

Holding Breath

Continuous breathing is key in challenging poses to stay relaxed in the posture for longer. Inhale fully as you backbend, then exhale slowly while lifting the chest higher. Breathe fully into the front, back and sides of your ribcage on each inhale.

Variations of Camel Pose

While a powerful backbend when done correctly, traditional Camel Pose might be too intense for some practitioners. Try these gentler preparatory or supportive variations as alternatives:

Preparatory Half Camel Pose

1. From tabletop position on all fours, shift onto your shins keeping your hips directly over your knees. Place palms on your sacrum with fingers pointing down.
2. On your exhale, gently arch backwards without lifting the hips up. Gaze either stays in line with your nose or slightly upwards. Only go halfway down and avoid any neck cramping.
3. Release by bringing torso back to upright kneeling position as you inhale. Half camel warms up your back to prepare for full camel pose. Repeat up to 5 times.

Supported Camel Pose

1. Set up like traditional Camel Pose with knees hip-width apart in down dog split position. Before backbending, place a block vertically behind you.
2. When arching back into the pose, rest your head on the block for support. Keep chin parallel to floor. The lift under your head helps facilitate a deeper stretch across the front of your pelvis and hip flexors while taking off pressure in your neck.

Side Stretch Camel Pose

1. From downward dog split base, take your right arm overhead as you exhale and extend into a side bend toward the left side.
2. Experiment bending sideways over the left thigh first before arching deeper into the supported backbend. Side camel helps expand your chest and ribcage increasing lung capacity.
3. Repeat for 5 breaths on each side before lowering down. The block stops you from overarching at any point.

Tips for Practicing Camel Pose Safely

While a beneficial pose, there are some important safety guidelines to know before attempting Ustrasana:

• If you have any back injury, consult your yoga therapist before practicing this or any deep backbends.
• Build flexibility gradually over time. Start with prep poses like Sphinx, Seal and Half Camel first before attempting the full expression.
• Use props like blocks or cushions for extra head and shoulder support if needed. Yoga straps around your feet can help keep you stable too.
• Only backbend to your comfortable limit on any given day. Come up slowly if you feel any sudden, sharp pains in your lower back.

Camel Pose is an excellent hip and chest opener that builds flexibility along the front of your body safely when done mindfully with proper alignment cues. Integrate this therapeutic backbend into your regular yoga routines two to three times each week to experience its many physical and mental health benefits. As with any challenging pose, listen closely to your body, be patient with yourself and have fun experimenting with the different variations covered here before progressing to the full shape over time.