Camel Pose

Hip Flexors, Quads, SpineBodyweight

Kneeling backbend that opens up the front body, stretching the quads and hip flexors while building spine extension.

How to do it

1Kneel upright with your knees hip-width apart and your shins parallel.

2Place your hands on your lower back with fingers pointed up and elbows pulled toward each other.

3Drive your chest toward the ceiling and lean back smoothly, keeping your hips over your knees.

4If your mobility allows, lower your hands to your heels while keeping your chest lifted.

5Exit smoothly by bringing your chest up first, then your head.

Common mistakes

Drifting your hips backward behind your knees, relieving the hip flexor stretch and pinching the lower back.

Cranking into your lumbar spine without extending your upper spine first.

Dumping your head back and pinching your neck.

Breathing

Breathe deeply and rhythmically, expanding your chest with air on every inhale.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.