Camel Pose

A kneeling backbend that explores front body opening, spinal extension and steady support through the legs.

“Kneel steadily. Lift the heart. Meet the backbend with breath.”

Camel Pose is a foundational backbend practised from kneeling. It asks the legs and pelvis to offer a stable base while the spine, chest and throat move into extension. The shape can be small or deep. Its value is found in the relationship between support, breath and spacious attention.

The purpose is not to reach the heels or create the largest curve. The purpose is to explore a backbend that feels supported from the ground up. Depth matters less than clarity, steadiness and the ability to breathe.

1. 1Kneel with your knees hip-width apart.
2. 2Place a blanket under the knees if this feels kinder.
3. 3Rest the tops of the feet down or tuck the toes under.
4. 4Place your hands on the back of the pelvis.
5. 5Allow the thighs to stay upright as much as feels available.
6. 6Lift gently through the chest.
7. 7Let the elbows move towards one another without forcing.
8. 8Explore a small backbend from the upper spine.
9. 9Keep the hands on the pelvis or reach one hand, then the other, towards the heels.
10. 10Let the head follow only if the neck feels supported.
11. 11Breathe for a few steady breaths.
12. 12To come out, bring the hands back to the pelvis and rise with the chest leading.
13. 13Sit back and pause.

Instead of searching for the “correct” position, notice:

• •Can the legs remain steady as the spine moves?
• •Are you pushing the hips forward more than you need to?
• •Does the breath stay available?
• •Can the throat soften without dropping the head heavily?
• •Is the backbend spread through the spine or held in one place?

Let the breath show you the honest size of the pose. If breathing becomes strained, shallow or urgent, explore less depth. A smaller shape with an easier breath often reveals more than a larger shape held with effort.

Observe how the student enters the backbend. Notice whether they move from steadiness or from reaching. Watch the relationship between thighs, pelvis, ribs and head. The hands do not need to find the heels for the pose to be meaningful.

Reflect after practising:

• •What happened to your breath as you moved into the backbend?
• •Did the support of your legs remain clear?
• •Where did you feel spaciousness?
• •Where did you feel compression or urgency?
• •What changed when you made the shape smaller?

Rather than mistakes, you may notice:

• •Pushing the hips forward quickly
• •Collapsing into the lower back
• •Gripping the buttocks strongly
• •Holding the breath
• •Dropping the head without neck support
• •Reaching for the heels before the base is steady

• •Keep the hands on the pelvis.
• •Tuck the toes to bring the heels closer.
• •Place blocks beside the ankles for the hands.
• •Use a folded blanket under the knees.
• •Practise with the thighs near a wall.
• •Explore the chest lift while seated on a chair.

• ✓The knees and shins feel grounded.
• ✓Breathing remains possible.
• ✓The spine feels supported rather than forced.
• ✓The head and neck feel included in the shape.
• ✓You can return upright with steadiness.