Mobility · Yoga
Camel Pose
Camel Pose is a kneeling backbend that stretches the front of your hips, abdomen, and chest while challenging control through your back.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Kneel on your mat with your knees hip-width apart and your hips directly above them.
- Place your palms on the back of your pelvis, fingers pointing down.
- Lift your breastbone toward the ceiling.
- Curve your upper body backward with your thighs upright.
- Place your hands on your heels with your arms straight.
- Hold the backbend for the planned duration.
- Return your hands to the back of your pelvis.
- Raise your torso back to upright, leading with your chest.
Form cues
- Press your shins into the mat.
- Keep the back of your neck long.
- Gently firm your abdomen.
Common mistakes
- Knees spreading apartKeep your thighs parallel instead of turning them outward as you lean back.
- Holding your breathReduce the depth until you can breathe slowly and comfortably throughout the hold.
- Forcing the heel reachKeep your hands supporting your pelvis if reaching your heels makes you collapse through your lower back.
Safety
Forcing a deep backbend can strain your lower back or neck, especially when fatigue reduces control. Kneeling pressure may also irritate sensitive knees.
- Warm up with gentle backbends before attempting your full range.
- Add folded padding beneath your knees if the mat feels too thin.
- Stop the hold if you feel pinching, sharp pain, or dizziness.
- Exit slowly rather than throwing your head or torso forward.
If you have ongoing back, neck, or knee symptoms, choose a shallower supported version or ask a physiotherapist whether this pose suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Chair (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start at the shorter end of the range while learning to enter and exit with control.