Camel Bag

The camel pose , or Ustrasana , is an intense backbend that opens the chest, shoulders and hips. This position improves the flexibility of the spine and strengthens the core muscles, while stretching the entire front of the body. The camel position also helps release tension and can stimulate the flow of energy through the body.

Correct technique

Follow these steps to perform Camel Pose correctly:

1. Start on your knees , with your knees hip-width apart and your hips directly above your knees.
2. Place your hands on your lower back with your fingers pointing downwards for support.
3. Lift your chest toward the ceiling as you begin to bend back, keeping your hips stacked over your knees.
4. Drop your hands down to your heels if your flexibility allows, while continuing to lift your chest.
5. Hold the position for 30 seconds to 1 minute, breathing deeply.

Common mistakes

Avoid these mistakes in the Camel position :

• Collapse in the lower back: Keep the core activated to avoid overloading the lower back.
• Hips fall back: Make sure your hips stay in line with your knees, without falling back.
• Tense shoulders: Keep your shoulders relaxed and pull them away from your ears for a more open chest.

Modifications and variations

• Beginner Modification: Keep your hands on your lower back instead of reaching all the way down to your heels to avoid overuse.
• Advanced variation: For a deeper backbend, gently drop your head back, but avoid putting too much pressure on your neck.

Number of repetitions and sets

Hold the Camel position for 30 seconds to 1 minute, and repeat 2-3 times with breaks in between.

Breathing technique

Use proper breathing to support the body in the Camel position :

• Inhale deeply as you lift your chest and open your shoulders.
• Exhale as you go deeper into the backbend and release tension in your back.