Yin Yoga · Intermediate

Camel

Hold

30 seconds–2 minutes

Time your hold

How to do it

Kneel with your knees hip-width apart, shins and the tops of the feet on the floor. Pad the knees with a folded blanket if they feel tender.
Bring your hands to your lower back, fingers pointing down, and lift up out of the waist to make length before you lean back.
Press the hips gently forward over the knees and begin to arch back, leading with the chest rather than dropping the head.
For the gentler option, keep your hands on your lower back and stay here. For more, reach the hands back towards your heels one at a time.
Find your edge — about 80%, a real opening across the front but never straining the neck or lower back. Let the head follow the spine only if the throat is comfortable.
This one is more yang, so hold it briefly. Breathe steadily and come out well before you feel any strain.

Why practise it

A generous front-body opener that stretches the chest, shoulders, belly, throat and the front of the thighs all at once.
Arches and tonifies the whole spine, countering the forward-rounded posture that daily life encourages.
Works the Stomach and Spleen lines down the front of the body and the Kidney and Urinary Bladder lines along the spine.
More active than most yin shapes — a little muscular effort holds you here, so it is held shorter and can feel bright and energising.

Coming in & out

Into the pose

From kneeling upright, hands to the lower back, then arch back.

Out of the pose

Come out slowly: bring the hands back to your lower back, lead with the chest to lift up, and lower down. Rest in Child's Pose.

Take care

This is the most active pose in this set and the one most likely to strain the lower back — keep length in the spine and never collapse into the lumbar crunch.
Protect the neck: let the head drop back only if it feels easy, otherwise keep the chin gently towards the chest.
Approach cautiously with lower-back, neck or knee injuries, and with high or low blood pressure. Come out at once if you feel dizzy or lightheaded.
Pad tender knees, and skip the pose if kneeling with the tops of the feet down is painful.

At a glance

Hold: 30 seconds–2 minutes
Level: Intermediate
Target areas: chestshouldersfront of thighsspinethroat
Meridians: stomachspleenkidneyurinary bladder
Props: blanketbolster
Counterpose: Child's Pose, to release the lower back · A quiet seated rest with a soft, neutral spine before the next shape

Common questions

How long do you hold Camel in Yin Yoga?

Most people hold Camel for 30 seconds–2 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Camel suitable for beginners?

Camel suits you best once you have a little Yin experience. It's still accessible if you ease in slowly, use props where you need them and respect the cautions on this page — never force the shape.

What does Camel stretch?

Camel mainly works the chest, shoulders, front of thighs, spine and throat. A generous front-body opener that stretches the chest, shoulders, belly, throat and the front of the thighs all at once.

Do you need props for Camel?

You don't have to, but a blanket or bolster can make Camel more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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