Camel Pose Ustrasana
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Stretching
- Typ
- Stretching
Camel Pose (Ustrasana) is a kneeling, bodyweight yoga back-bend that opens the front of the body — stretching the hip flexors, abdomen, chest, and the front of the thighs while mobilizing the spine into extension. It is commonly used to counter the rounded posture of long sitting and to build comfort with back-bending.
Camel Pose Ustrasana: So führst du sie aus
- 1Kneel on a mat with your knees hip-width apart and the tops of your feet flat on the floor, shins and toes pointing straight back.
- 2Stack your hips directly over your knees and bring your hands to your lower back, fingers pointing down, to support the area.
- 3Lift your chest, draw your shoulder blades together, and gently press your hips forward to begin curving the spine into a back-bend.
- 4Keeping your hips over your knees, slowly reach one hand back to grasp the same-side heel, then the other hand to the other heel.
- 5Press your hips forward and lift your chest toward the ceiling, opening through the abdomen and the fronts of the thighs.
- 6Let your head follow the curve of the spine and drop back only as far as feels comfortable, keeping the back of the neck long.
- 7Breathe slowly and hold the position for 15–30 seconds, maintaining a steady lift through the chest.
- 8To release, bring your hands back to your lower back one at a time, lift your chest to rise, and sit back on your heels to rest.
Technik-Tipps
- Keep your hips stacked over your knees throughout — pushing them too far back collapses the stretch into the lower spine.
- Initiate the bend from your upper back and chest rather than cranking the lower back, spreading the curve evenly along the spine.
- If reaching your heels strains your back, tuck your toes under to raise the heels, or keep your hands on your lower back instead.
- Drop the head back only if your neck is comfortable; otherwise keep the chin gently tucked to protect the neck.
- Engage your glutes and lightly draw the lower belly in to support the lumbar spine while you open the front body.
Häufige Fehler
- Letting the hips sink back behind the knees, which dumps the bend into the lower back and can cause compression and pain.
- Throwing the head back hard, which strains the neck and can pinch the cervical spine.
- Collapsing the chest and leading with the belly instead of lifting the sternum, which loses the chest and hip-flexor opening.
- Forcing the hands onto the heels before the spine is ready, straining the lower back instead of building range gradually.
- Holding the breath during the bend, which increases tension and makes the back-bend feel harder than it is.
Häufig gestellte Fragen
What does Camel Pose (Ustrasana) stretch?
It stretches the front of the body — the hip flexors, abdomen, chest, and the front of the thighs (quadriceps) — while extending and mobilizing the spine. It is a full anterior-chain opener that counters slouched, seated posture.
Is Camel Pose good for beginners?
Yes, with modifications. Beginners can keep their hands on the lower back instead of reaching the heels, or tuck the toes under to raise the heels closer. Build depth gradually and never force the bend.
How long should I hold Camel Pose?
Hold for about 15–30 seconds while breathing slowly and steadily, then release and rest. You can repeat it for 2–3 rounds, deepening only as far as feels comfortable each time.
Why does my lower back hurt in Camel Pose?
Usually because the hips drift behind the knees and the bend collapses into the lumbar spine. Keep your hips stacked over your knees, lead the back-bend from your chest, and engage your glutes to spread the curve more evenly.
