Camel Pose
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest, Shoulders, Thighs, Waist
- Tipo
- Aerobic
Camel Pose (Ustrasana) is a kneeling yoga backbend that opens the front of the body while extending the spine. It stretches the chest and shoulders, the front of the thighs and hip flexors, and the waist and abdomen, making it a useful counter-stretch for slouched, seated posture. It needs no equipment beyond your own body weight.
Cómo hacer el Camel Pose
- 1Kneel on a mat with your knees hip-width apart and your shins and the tops of your feet pressing flat into the floor.
- 2Stack your hips directly over your knees and place your hands on your lower back, fingers pointing down, to support the spine.
- 3Draw your shoulder blades together, lift your chest toward the ceiling, and lengthen up through the crown of your head.
- 4Press your hips forward over your knees as you begin to arch back, leading the movement with your chest rather than collapsing at the waist.
- 5Keep your hands on your lower back, or, if it feels comfortable, reach back one hand at a time to rest your palms on your heels.
- 6Allow your head to drop gently back only if your neck feels comfortable, keeping the throat soft and the breath steady.
- 7Hold the pose for a few slow breaths, keeping your hips pressing forward and your thighs working.
- 8To come up, draw your chin toward your chest, engage your core, and lead with your chest to lift your torso back to upright.
- 9Sit back on your heels and pause for a breath before repeating.
Consejos de técnica
- Keep your hips pressing forward over your knees throughout so the backbend comes from spinal extension and not from leaning back.
- Lead with the chest and lengthen the spine as you arch, rather than crunching or collapsing into your lower back.
- Engage your glutes and the front of your thighs lightly to support the pelvis and protect the lumbar spine.
- Keep the back of the neck long; only drop the head back if it feels easy, and look up or forward otherwise.
- Breathe slowly and evenly into the chest the whole time instead of holding your breath.
Errores comunes
- Letting the hips fall behind the knees, which dumps the bend into the lower back and increases lumbar strain.
- Throwing the head back forcefully, which compresses the neck and can cause dizziness or strain.
- Forcing the hands to the heels before the chest and hips are ready, which rounds the shoulders and overloads the spine.
- Squeezing into the lower back instead of distributing the arch evenly along the whole spine, reducing the chest-opening benefit.
- Holding the breath, which tightens the body and makes the backbend feel harder and less stable.
Preguntas frecuentes
What does Camel Pose stretch?
Camel Pose is a backbend that stretches and opens the chest and shoulders, the front of the thighs and hip flexors, and the waist and abdomen, while extending the spine.
Is Camel Pose good for beginners?
Yes, with modifications. Beginners should keep their hands on the lower back instead of reaching for the heels, press the hips forward, and arch only as far as feels comfortable while breathing steadily.
Why does Camel Pose hurt my lower back?
Usually because the hips drift behind the knees and the bend collapses into the lumbar spine. Keep your hips stacked over your knees, lead with the chest, and lightly engage your glutes and thighs to spread the arch along the whole spine.
Do I have to drop my head back in Camel Pose?
No. Dropping the head back is optional. Keep the back of your neck long and gaze up or forward if dropping it back feels uncomfortable or causes dizziness.
Who should avoid Camel Pose?
Anyone with significant lower-back or neck injuries, recent surgery, high or low blood pressure, or who is pregnant should approach this backbend cautiously or skip it, and consult a qualified instructor or doctor first.
