Chair Yoga Camel Pose: How to Do It

Chair yoga has earned a reputation for being a good, low-impact activity, which improves functional fitness in younger and older adults (1).

Chair props are particularly beneficial to beginners or those with mobility issues, helping them perform each move with balance and a limited risk of falling. 

Another thing to keep in mind is that chair yoga poses aren’t less effective. Even though you’re using a chair, you can target the same muscle groups as you would without using it. Most importantly, your chair needs to be sturdy and placed on the mat to avoid any slipping during the exercise. 

Here, we’ll cover the chair yoga camel pose and how to do it safely.

Most people are now quite sedentary, and sitting a lot can make you sluggish and lead to back pain. But what if you could take advantage of your chair, turning it into an actual prop for your training? 

It’s all possible. After reviewing this article, you’ll want to slot a chair yoga camel pose into your schedule immediately. 

What Is the Camel Pose on a Chair?

The camel pose on the chair is a modified version of a traditional Ustrasana (camel pose). In the non-chair version of the pose, you kneel and bend backward, reaching your hands to your heels while lifting your chest and opening your heart.

If using the chair, the movement becomes more suitable for beginners or people with limited mobility. Often, this pose is used in chair yoga sessions. As with other exercises, it gently hits the upper-body and core muscles.

What Is a Camel Yoga Pose Good For?

You may be wondering what the benefits of a camel pose are. That makes sense because tapping a new pose into your fitness routine becomes easier when you know the perks you’re ultimately getting. 

There are five major benefits from doing the camel yoga pose correctly (2): 

1. You promote mobility in your shoulders and upper back.
2. You stretch the entire front of your body.
3. You strengthen your legs and back.
4. You become more energized.
5. You improve your posture.

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You promote mobility in your shoulders and upper back. 

Your spine is meant to bend in different directions, but most of the time, we hunch our backs forward while watching Reels on our phones or working at a laptop. 

Backbends such as camel pose help your spine hunch backward, which may help restore its natural flexibility and aid mobility. 

You stretch the entire front of your body.

Chair yoga camel pose, or a traditional no-chair version help you stretch your upper body by opening the chest and breathing deeply. 

As you lean back and reach for your heels, your chest expands. It relieves tension from tight muscles.

You strengthen your legs and back.

Chair yoga camel pose helps strengthen your back and leg muscles by engaging them to support the spine. Here’s how: while your upper body opens and stretches, your back, core, and legs support and stabilize the movement. 

You become more energized.

The camel pose expands your chest and lungs for deeper breathing. This boosts circulation, shakes off tension, leaving your body invigorated and your mind sharp. That’s why chair yoga is celebrated for its tension relief and mood boost. 

You improve your posture.

Ustrasana is your posture’s good friend. It opens the chest, stretches your shoulders, and strengthens your back and core, helping undo slouching from long days at your desk. Practicing camel pose regularly encourages a taller, aligned spine.
Better posture helps you stay taller, more confident, and carry yourself with effortless balance. 

Generally, easy chair yoga poses help promote sleep, which contributes to emotional balance and mental well-being (3).

Read more: How to Use a Yoga Chair at Home as a Beginner

How to Do a Chair Yoga Camel Pose Correctly

Show your muscles love and support by doing a chair yoga pose correctly. 

Remember these chair yoga camel pose steps to improve flexibility and posture: 

• Sit on a sturdy chair with your feet grounded and in line with your knees. Place your hands on your lower back or hold onto the back of the chair.
• Lift your chest forward and up to gently arch through your entire spine.
• Squeeze your elbows toward one another. Allow your head to tilt back slightly if that’s comfortable for you. Keep your neck relaxed.
• Take slow 5 or more breaths and release. Focus on expanding your chest and keeping your lower back supported.
• Let your hands land in your lap and return your torso to an upright position.
• Bring your head back to a neutral position.

If you want to kick it up further, there’s good news for you – there are lots of chair yoga camel pose variations you can experiment with. They’re scalable to all fitness levels, adding different levels of intensity to this move. 

Three Variations You Could Perform in the Future

Hands Overhead Variation

1. Sit on the chair, placing your hands on your hips for support.
2. Slowly lift your arms overhead as you arch back, keeping your shoulders relaxed.
3. Keep your core engaged and your feet grounded.

Supported with a Cushion 

1. Place a cushion between your back and the chair backrest.
2. Lean against it for gentler support while opening your chest.

One Arm Back 

1. Place one hand on the backrest for support.
2. Extend the other arm slightly backward.
3. By doing this, you’ll stretch one side of the chest and spine at a time.

What Are Some Common Mistakes with Camel Pose?

At first, the chair yoga camel pose for beginners may seem easy to perform. However, even this simple move can be dangerous for your body if it’s done incorrectly. Some people make mistakes with either overstretching or tilting their heads too much. 

Avoid these mistakes, and your home-based chair yoga routine will bring you real pleasure. 

• You place all the burden on your lower back. When doing this pose, you might be relaxing your glutes, allowing your lower back to take the entire backbend. Fix this by engaging both your core and glutes to support the lower back.
• You drop your neck backward too heavily. Fix this by keeping your neck in a neutral position.
• You hold your breath. Fix this by breathing deeply and maintaining stability.
• You keep your knees either too close or too wide. Instead, keep your knees hip-width apart for proper alignment.
• You jump into the pose too quickly. Getting into the backbend without spinal lengthening can lead to discomfort. Fix this by approaching the bend slowly, using additional support, like blocks, to support your hands.

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Why Is Camel Pose so Difficult?

The camel pose may be difficult for newbies, as it requires flexibility in the chest, shoulders, and hip flexors. 

If you spend most of your time sitting in a chair, your muscles tighten up, and it becomes harder to stretch your body. People with tight muscles may find it challenging to arch their backs in a full range of motion. 

Furthermore, this exercise requires strength in your back and coordination. Many of us aren’t accustomed to doing backbends. We’re used to forward-bending movements, so the backbend can become a real challenge. 

Individuals who perform the camel pose without a chair may not be flexible enough to reach their arms to grasp their heels. It can even cause the fear of falling, which may lead to hesitation in doing the pose.

This is why the chair-based version is best for beginners. You’ll likely feel safer on the chair, and as you improve your skills, you can move to the traditional version.

Read more: Why Is The Chair Yoga Mountain Pose Worth Adding to Your Daily Routine?

Who Should Avoid Camel Pose?

People with certain health conditions should avoid the camel pose. It’s best to contact a medical professional before getting started on any new form of exercise. There are many preexisting conditions that can limit your ability to exercise, such as: 

• Back or spine injuries.
• Neck issues such as neck pain.
• Knee problems – people with knee arthritis, sensitivity, or who have recently had surgery may find it painful. That’s why a chair version is better for them.
• Recent chest and shoulder injuries.
• High or low blood pressure. Head-back position and chest expansion may cause dizziness.
• Pregnancy – pregnant women should do gentler backbends.
• Migraines.
• Recent abdominal surgery.

Generally, chair camel pose is a safer version of the move and may be suitable for people with certain health conditions. 

However, it’s all personal. You should talk to your healthcare provider or physician even before incorporating chair yoga poses for balance and flexibility, particularly if you have any of the aforementioned medical issues.

Frequently Asked Questions

• What does camel pose strengthen?

The camel pose strengthens your back muscles, core, thighs, and glutes, which work together to support your spine. It also engages your arms and shoulders when reaching for the heels. Doing the pose properly will enhance your flexibility and posture.

• How long should you hold a camel pose?

The timeframe will differ, depending on your fitness level. Beginners may hold the pose for 15 to 20 seconds, while intermediate and advanced practitioners can hold it for longer (30-60 seconds). If you can’t do 15 seconds, hold it for as long as you can. Don’t force yourself to stay in the position longer than you’re capable of doing. Also remember that it will really help to breathe properly throughout this pose. If you’re able to control your breathing, you’ll likely be able to relax further into the stretch.

• Does camel pose reduce belly fat?

The camel pose doesn’t directly reduce belly fat. However, it can strengthen your back and core, stretch your abdomen, and improve posture, which may help with digestion and help you burn calories. Belly fat reduction comes from a prolonged calorie deficit. You must be burning more calories than you’re eating to lose belly/body fat.

• Can camel pose reduce breast size?

No, camel pose can’t reduce breast size because, as with all forms of exercise, it can’t shrink fat in a targeted area.

The Bottom Line

In this review, you’ve learned about the chair yoga camel pose, including how to do it safely and different variations of this exercise. 

When it’s done correctly, the chair yoga camel pose can improve your mobility and posture. It prepares your body for deeper bends, which ultimately helps to improve your flexibility. 

Individuals with preexisting injuries should avoid the traditional camel pose until they have spoken with their doctor.