Arch Support

To feel the exhilarating arch of the back in Camel, you must create a strong foundation in your lower body.

By Carol Krucoff

Build Your Base

To practice Camel safely, you need a strong foundation in your lower body. Without a stable base, you'll overbend in your spine's bendy places-the neck and lower back-and underbend in the less flexible upper back. A solid base will allow your chest and rib cage to fully lift and expand.

Come to your sticky mat and, if you need to, kneel on a neatly folded blanket to cushion your knees, shins, and feet. Bring your knees and feet hip-width apart with your shins parallel to each other. Be sure your hips are directly over your knees. Press your shins, the tops of your feet, and each toe firmly into the ground to create your solid base. Now roll your inner thighs behind you and hug them toward the midline, as if you were holding a block between them. From there, bring your awareness to your tailbone and invite it to lengthen down toward the ground. As you do this, you'll feel your lower back lengthen and your lower abdomen gently firm. Come back to these instructions each time you practice the pose or a variation.

Start Slowly

For the simplest variation, Easy Camel, place your hands on your back at the upper rim of the pelvis, with fingers pointing down and elbows squeezing toward each other. As you exhale, imagine roots growing down through your knees, shins, and feet into the floor. As you inhale, reach the crown of your head up. Stay for several breaths, balancing the opposing actions of rooting and lifting.

When your lower body is grounded and your upper body is relaxed and free, you're ready to move into the backbend. Relax your shoulders down and press your shoulder blades into your back. Inhale as you lift your breastbone toward the sky. Keep lifting your chest until your body naturally begins to arch back. Let the arc feel big and buoyant, like you're rounding back over a large beach ball. With your neck long and your head in line with your spine, gaze up. Don't jut the hips forward—keep them right over your knees and keep your pelvis neutral.

Stay here for several slow, steady breaths, keeping your throat, eyes, and jaw soft. If you're experiencing fear or tension, you need to back off the pose. Otherwise, on each inhalation, move the shoulder blades in toward your heart, which helps lift and broaden the chest. On each exhalation, lengthen your lower back and root down through the shins and the tops of the feet. Keep the back of your waist long as you focus on arching your upper spine and extending your neck.

Come out of the pose on an exhalation, pressing your shins down and using your back muscles to bring yourself up. Sit back on your heels with your hands folded in your lap for a few breaths. Allow your spine to come back to neutral and your energy to settle in your pelvis before practicing the pose again. Repeat Easy Camel three times, using your breath to move you gently in and out of the pose.

Stabilize Your Hips

For the next variation, you'll use a wall to help stabilize the hips and thighs. When you try Camel this way, you'll know immediately if you've been unconsciously jutting your hips or thighs forward. Kneel close to the wall and, if you're not ready to bring your hands all the way to your feet, place blocks on either side of your ankles, or tuck your toes under.

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