Take care with: lower back, knees, neck
If you have trouble with your lower back or knees or neck, check with a doctor or physio first. In the app we automatically swap this exercise for a gentler one when you report it.
Camel pose
How to
- 1
Kneel with your knees hip-width apart and your thighs vertical; you can tuck your toes under.
- 2
Place your hands on your lower back, fingers pointing down, and lift your chest towards the ceiling as you inhale.
- 3
Push your hips forward over your knees and start the backbend from your upper back, not your lower back.
- 4
If you can, reach your hands to your heels. Keep your neck long and only drop your head back as far as feels comfortable.
- 5
Breathe smoothly and come out slowly: chest first, with your head coming up last.
Tips
Easier version: keep your hands on your lower back and put a folded blanket under your knees.
Want a training plan made for you?
Fitnessy builds your workouts around your goal, equipment and time. Every exercise with instructions, a timer and progress tracking.
Build my planA 3-minute quiz, see your plan right away.