Camel Pose
Open your heart and improve spinal flexibility with the Camel Pose. This invigorating backbend stretches the entire front body while strengthening your posture and relieving tension.
The Camel Pose mainly works the core, with help from the chest, quads and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Camel Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Chest (pectoralis major, sternal head); Quads (quadriceps femoris); Spinal Erectors (erector spinae)
How to do the Camel Pose
Starting Position
Begin by kneeling on your mat with knees hip-width apart. Keep your thighs perpendicular to the floor.
Place your hands on your lower back, fingers pointing downward, with palms supporting your sacrum.
The Movement
Inhale while lengthening your spine and lifting your chest toward the ceiling.
Exhale as you gently arch your upper back, pushing your hips forward to keep your thighs vertical.
Carefully reach your hands back one at a time to grab your heels. If reaching your heels is difficult, use yoga blocks or keep your hands on your lower back.
Keep your head neutral looking forward or slowly drop it back if it feels comfortable for your neck.
Keep your thighs stacked directly over your knees throughout the duration of the hold.
Breathing and Completion
Breathe deeply into your chest for the duration of the hold.
To exit, release your hands from your heels or lower back one at a time, protecting your lower back by engaging your core before sitting back onto your heels.
Camel Pose FAQs
What muscles does the Camel Pose work?
The Camel Pose mainly works the core, with help from the chest, quads and lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Camel Pose?
None. The Camel Pose is a bodyweight exercise, so you can do it anywhere.
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