How To Do A Camel Pose?

The Camel Pose is an intermediate-level yoga pose, one of the twenty-six poses of Bikram Yoga. This backbend exercise is performed while on your knees.

It’s typically used to stretch the front of our body and is a global favorite among poses for advanced level backbend yoga exercises. 

In addition, this particular yoga pose is very popular among Power Yoga and Vinyasa style yoga practitioners and trainers. People who do regular sedentary work like cab drivers or office workers will benefit the most.

It’s often a miracle cure for issues caused by a lack of movement, especially the infamous stiffness and pain in neck and spine areas.

The Idea of The Camel Pose

The Camel pose isn’t the easiest one. For natural progression, you must first master the basic version before trying other variations. Don’t push yourself too much when you begin and start slow; over time, with more practice, you can upgrade to the more advanced form.

Again, it’s important to pace yourself in the beginning. If you don’t, it might do more harm than good, causing great strain on your muscles and ligaments. History-wise, the Camel pose is also a heart-opening exercise, which activates and creates balance among the fourth and fifth Chakras. 

According to Yoga, our spine contains seven circular energy points (also known as Chakras) that affect our body parts’ performance. The fourth and fifth chakras are associated with the heart and throat, so it’s pretty standard for newer Camel Pose practitioners to experience emotional disturbance at the start. 

As this exercise increases awareness about your body and the surroundings, you must remain calm and maintain control over your feelings. You will get used to it over time and gain the most benefits from performing this pose.

Steps: How To Perform A Camel Pose

Step 1:

For the first step, kneel on your yoga mat or the floor, keeping the upper body in an upright position with your thighs at a 90-degree angle with the floor. Your feet and knees should be parallel aligned to the width of your hips, and the toes should be stretched in a backward direction, with the sole of your feet facing upwards.

Step 2:

Now, gradually rotate your inner thighs backward, then slowly move the rear section of your hips (butt) in the direction of the backside of your knees. At this point, the pelvis should be in a neutral state, aligned to the top of your knees in the center, so try not to let your pelvis shift positions in a forward or backward direction instead.

Step 3:

Inhaling deeply, move with your tailbone towards the pelvic region; try to exert a pull from your navel (belly-button) to the upper body. Now get your back into an arch and slowly move your palms towards your feet. Remember, your arms should be kept straight the entire time; avoid bending them as far as possible.

Step 4:

Avoid any kind of quick movements in your neck at this time since it can cause straining or pain; always keep a neutral posture without moving in any direction that might lead to an imbalance in your overall posture. Maintain this position for several breaths.

Step 5:

Lastly, exhale and return to your starting position; you can drawback your hands with the support of your hips to help straighten your upper body back to the initial pose. Preparatory poses for Triangle Pose include Bhujangasana, Upward-Facing Dog, Salabhasana, Low Lunge, Dhanurasana, and Bridge; as follow-up poses, start with Happy Baby, Seated Forward Bend, or Child’s Pose.

Frequently Asked Questions

How Long is The Duration of Camel Pose?

According to yoga experts, maintaining the Camel Pose for 30-60 is considered ideal. The Camel Pose is also a good exercise for weight loss, as it reduces belly fat by targeting the thigh and hip areas.

What Muscles Does The Camel Pose Strengthen The Most?

It strengthens all the muscles in your chest, hips, quadriceps, and spine areas. What’s more, it also improves flexibility and body posture. You shouldn’t do this pose if you have arthritis, shoulder injuries, low back pain, or disc problems, however. For everyone else, if you feel discomfort in the neck or back after performing this pose, we suggest stopping right away and consult your trainer.

Is the Child pose Beneficial For a Herniated Disc?

Yes, Camel Pose may help you gain just a bit of height. However, the results will vary with different individuals. This pose puts a lot of pressure on the lower back; if not done properly and with care, it may injure your back and cause pain. Most injuries happen when people lose balance and fall on their lower back, so keep that in mind. With that said, it does remove tension and stiffness in the back muscles, eliminating pain -- a definite plus.


When done as instructed, the “Camel” pose can Improve your confidence and concentration levels; and even help eliminate mental stress, along with chronic fatigue. Plus, it’s been shown to benefit posture-related problems, which counters the problems that often arise from driving and desk-sitting jobs.