How To Do Camel Pose Properly for Beginners

Camel Pose, known as “Ustrasana” in Sanskrit, is a powerful yoga asana that can offer a multitude of physical and mental benefits. While it may seem challenging at first, especially for beginners, with the right guidance and practice, you can master this pose. Let’s walk you through how to do camel pose properly, ensuring a safe and effective practice.

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Preparing for Camel Pose

Before attempting Camel Pose, preparing your body and mind is important. Here are some essential steps to take:

1. Warm-Up

Begin your yoga session with a gentle warm-up. Focus on stretching your spine, chest, and hip flexors to prepare them for the backbend that Camel Pose entails. A few rounds of Cat-Cow and Bridge Pose can be beneficial. Extra cushion in case you fall backward.

2. Props

For beginners, it’s advisable to have props handy. You can use yoga blocks or a bolster to provide support as you ease into the pose. Extra cushion in case you fall backward. Having these props nearby can boost your confidence.

3. Clothing

Wear comfortable and stretchy clothing that allows you to move freely. Tight clothing may restrict your movements and make it harder to perform the pose correctly.

Step-by-Step Instructions for Camel Pose

Now, let’s break down how to perform Camel Pose step by step:

1. Kneel

Start by kneeling on your yoga mat with your knees hip-width apart. Ensure that your thighs are perpendicular to the floor, and your shins and feet are relaxed.

2. Align Your Hips

Place your hands on your hips. To avoid over-arching your lower back, gently tuck your tailbone under. This action helps maintain a neutral spine throughout the pose.

3. Reach Back

Inhale deeply, and as you exhale, reach your right hand back to your right heel. Simultaneously, extend your left arm towards your left heel. Keep your palms open and fingers pointing downward.

4. Engage Your Core

Engage your core muscles to support your lower back. This engagement will help protect your spine as you move deeper into the backbend.

5. Lift Your Chest

As you continue to breathe, lift your chest towards the ceiling, expanding your ribcage. Imagine a string pulling your heart center up towards the sky.

6. Support with Props

If you find it challenging to reach your heels or experience discomfort in your lower back, use yoga blocks or a bolster. Place them beneath your hands for added support.

7. Hold and Breathe

Hold Camel Pose for 20-30 seconds, maintaining steady breaths. With practice, you can gradually increase the duration of your hold.

8. Exit the Pose

To release from Camel Pose, bring your hands back to your hips. Inhale and slowly lift your torso back to an upright position. Rest in Child’s Pose or a neutral kneeling position for a few breaths to counterbalance the backend.

How To Do Camel Pose Into Child Pose Properly YouTube Video

Affirmation For Camel Pose

I have courage

Benefits of Camel Pose

Camel Pose offers a wide range of physical and mental benefits, making it a valuable addition to your yoga practice:

Improved Posture: Regular practice can correct poor posture by opening the chest and strengthening the back.
Enhanced Flexibility: It stretches the entire front of the body, including the hip flexors and abdominal muscles.
Emotional Release: Some practitioners find that Camel Pose helps release emotional tension stored in the chest and throat.
Stress Reduction: The pose can alleviate stress and anxiety by promoting deep breathing and mindfulness.
Improved Digestion: It stimulates the abdominal organs, potentially aiding digestion.

Camel Pose, despite its initial challenges, can become an integral part of your yoga practice as a beginner. By following the step-by-step instructions provided in this how to do the camel pose guide, you can safely and effectively perform Camel Pose, reaping its numerous physical and mental benefits. Remember to listen to your body, use props as needed, and practice regularly to experience the full potential of this transformative yoga asana.

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