Smart Workout Diary

Camel Pose

Camel Pose is a kneeling yoga backbend in which the chest lifts and the spine extends backward. It primarily mobilizes the front of the body, including the chest, shoulders, hip flexors, and abdominals, while the back and glutes help support the position. It can support spinal mobility, posture awareness, and flexibility when practiced with controlled breathing.

Demonstration

Camel Pose — demonstration 1
Camel Pose — demonstration 2

Instructions

  1. Kneel on a padded surface with your knees about hip-width apart, thighs upright, and the tops of your feet on the floor.
  2. Place your hands on the back of your pelvis, fingers pointing downward, and lengthen through the spine as you gently engage your lower abdomen.
  3. Inhale to lift your breastbone and broaden across the collarbones. Keep your thighs pressing gently forward rather than leaning the hips backward.
  4. Exhale and begin to arch back from the upper back and chest. Keep the neck long; look forward or slightly upward instead of dropping the head back.
  5. If comfortable, reach one hand at a time to the corresponding heel while maintaining the lift through the chest. Keep breathing evenly and avoid forcing the depth.
  6. To exit, bring both hands to the pelvis, engage the abdomen, and slowly return to upright. Rest briefly in a neutral kneeling position.
Muscle Group
Hip Flexors
Other Muscle Groups
Shoulders, Chest
Type
Yoga
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize lift over depth: create the backbend by raising the chest, not by compressing the lower back.
  2. Keep the thighs near vertical and lightly engage the glutes; avoid clenching the buttocks hard or letting the hips drift backward.
  3. Use a comfortable neck position. Keep your gaze forward if extending the neck feels strained.
  4. Enter and leave the pose slowly. Stop or reduce the range if you feel sharp pain, dizziness, or pinching.
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