Camel pose (Ustrasana, Camel hold)

Technique

1. From a kneeling position, lift up to align the hips over the knees and the shoulders over the hips, with your arms to the sides.
2. Inhale and engage the legs and torso, then exhale, tilt your head back and reach the hands toward the heels.
3. Rest the hands on the heels with the fingers facing back, and lift the chest upward.

Form tips

1. Lift the heels and curl the toes under for a slightly easier version.
2. Try to keep the hips over the knees, avoiding pushing the hips forward or leaning back to reach for the toes.

Similar Exercises

• Block-support camel pose
• Bow Pose
• Camel rotations
• Side bow pose
• Hip-support camel pose

Equipment

• Ground (hands or body)