Camel Pose with Palms Set Against Feet

How to do Camel Pose with Palms Set Against Feet

1. 1Kneel on your mat with your knees hip-width apart and your thighs perpendicular to the floor.
2. 2Press the tops of your feet and your shins firmly down into the ground.
3. 3Place your hands on your lower back or sacrum with your fingers pointing down, gently drawing your elbows toward each other.
4. 4Inhale to lift your chest toward the ceiling and engage your glutes slightly to stabilize your pelvis.
5. 5As you exhale, lean back while keeping your hips pressed forward over your knees.
6. 6Reach one hand at a time back to rest your palms firmly against your heels or the soles of your feet.
7. 7Keep your neck comfortably long, either looking upward or allowing your head to rest back only if your cervical spine feels completely supported.
8. 8Hold for several steady breaths, then lead with your heart and press down through your shins to return upright.

Benefits

• Stretches the quadriceps, hip flexors, and abdominal wall.
• Opens the chest, shoulders, and rib cage to improve breathing mechanics.
• Strengthens the erector spinae and back extensors.
• Improves thoracic spinal mobility and posture.
• Stimulates circulation through the torso and abdominal organs.

Common mistakes and cues

• Hips sinking backward

  Keep your thighs perpendicular to the floor by continuously pressing your pelvis forward over your knees.

• Collapsing in the lower back

  Prioritize upward lift through the sternum rather than merely bending backward from the lumbar spine.

• Dropping the head back abruptly

  Maintain active support through the front of the neck rather than letting the head hang passively if it pinches.

• Knees splaying wide

  Hug your inner thighs gently toward the midline to keep your sacrum broad and stable.

• Holding the breath

  Maintain smooth, continuous diaphragmatic breaths to avoid dizziness and tension.

Modifications and props

• Toes tucked

  Tuck your toes under to elevate your heels, making them easier to reach without straining the lower back.

• Yoga blocks beside ankles

  Place blocks on their highest setting next to your ankles to bring the floor closer to your palms.

• Hands at the sacrum

  Keep both hands supporting your lower back with fingers pointing down instead of reaching for your feet.

• Knee cushioning

  Fold a blanket beneath your knees and shins to relieve pressure on sensitive knee joints.

Cautions

• Cervical spine issues

  Avoid letting your head drop back; instead, keep your chin gently tucked toward your chest to protect your neck.

• Acute lower back pain

  Skip deep back extension or stay upright with sacral support if you experience sharp compression in the lumbar spine.

• High or low blood pressure

  Exit the pose slowly and avoid rapid head movements that can cause lightheadedness.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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