How to Do the Camel Pose in Yoga

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By Sarka-Jonae Miller
eHow Contributing Writer

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The camel pose, also known as Ustrasana, stretches the quads, spine, neck and chest. It can be difficult for beginners because of the intense stretch of the neck, but a partner can assist by standing behind you and gently supporting your neck.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Mat Yoga blocks (optional)

Step 1

Sit on a mat with your feet hip-width apart and tucked under you. Put two yoga blocks flat on the floor next to the outside of your ankles.
Step 2

Sit up in a kneeling position and slowly bend backwards while looking up at the ceiling. Squeeze your buttocks muscles.
Step 3

Reach back for the blocks as you arch your back and look up to the ceiling. Think of it as a seated back bend. Put your hands on the bottoms of your feet if you do not need the assistance of the blocks.
Step 4

Keep your hips over your knees and relax your neck, allowing it to hang down with your chin moving away from your chest. Pull your shoulders back and away from your ears.
Step 5

Breathe slowly in and out through your nose, allowing yourself to arch farther and drop your neck more as you relax into the pose. Gently push back up out of the pose after two to five breaths.

Tips & Warnings

You may turn the yoga blocks vertically and grab the tops of them if you are having trouble reaching them flat on the floor. This will also help keep your wrists straight and put less strain on them.
This pose should not be attempted by someone with a low back or neck injury.