Camel Pose

Instructions

1. 11. Kneel on the mat with your knees hip-width apart, shins parallel, and the tops of your feet flat on the floor.
2. 22. Place your hands on your lower back, fingers pointing down, and gently draw the elbows toward each other.
3. 33. Inhale to lengthen your spine upward, then exhale and begin to arc back, leading with your chest.
4. 44. Reach back one hand at a time to hold your heels, keeping your hips stacked directly over your knees.
5. 55. Let your head release back only if your neck feels comfortable, otherwise keep your chin slightly tucked.
6. 66. Hold for 5–8 breaths, then place your hands back on your lower back and slowly rise to an upright kneeling position.
7. 77. Rest in Child's Pose for several breaths to neutralize the spine.

Contraindications & precautions

• ⚠Neck injury or cervical disc problems — keep the chin tucked and never release the head back, as the cervical extension can aggravate the condition.
• ⚠Low back pain or lumbar hyperlordosis — the deep lumbar compression may worsen existing lower back issues; use blocks on the outside of the ankles to reduce range.
• ⚠Migraine or severe headache — the backbend alters blood flow to the head and can intensify head pain significantly.