Camel Pose anatomy

Camel Pose · Ustrasana · Tư thế lạc đà

Camel Pose mainly works gluteus maximus, hamstrings, erector spinae, multifidus; it stretches rectus abdominis, obliques, iliopsoas, rectus femoris; quadriceps, adductors, transversus abdominis stabilize.

3D anatomy model of Camel Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Kneeling, press the hips forward, arch the spine back, and bring the hands to the heels. The entire front of the body — abdomen, hip flexors, rectus femoris, and chest — stretches strongly.

Muscles in this pose

Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Multifidus, Rhomboid major, Trapezius, Triceps brachii

Stretching: Rectus abdominis, Obliques, Iliopsoas, Rectus femoris, Pectoralis major, Deltoid, Biceps brachii, Tibialis anterior

Stabilizing: Quadriceps, Adductors, Transversus abdominis

Why these muscles work or stretch

Gluteus maximus · Working (contracting): Extends the hips, pressing the pelvis forward
Erector spinae · Working (contracting): Arches the spine back
Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
Triceps brachii · Working (contracting): Keeps the arms straight, resting on the heels
Iliopsoas · Stretching: Hips extend and press forward
Rectus femoris · Stretching: Unlike the rest of the quadriceps, lengthened by hip extension combined with knee flexion
Deltoid · Stretching: Front fibers lengthen as the arms reach back
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Quadriceps · Stabilizing: Holds the thighs vertical
Adductors · Stabilizing: Keeps the knees hip-width apart
Transversus abdominis · Stabilizing: Protects the lower back

Practice cues

Keep the hips over the knees; press the thighs forward
Lift the sternum before you lean back
Keep the neck long; don't drop the head suddenly

Benefits

Strongly stretches the front body: abdomen, chest and hip flexors
Strengthens the glutes and back muscles
Opens the shoulders and chest and may help upper-back posture
Improves spinal extension

Cautions / contraindications

Avoid with a neck injury or acute low back pain
Avoid during pregnancy or after recent abdominal surgery
Use caution with uncontrolled high blood pressure or dizziness: come up slowly
Use caution with knee pain: place a folded blanket under the knees

Easier variations

Place your hands on the lower back or on blocks beside the heels
Tuck the toes under to raise the heels so they're easier to reach

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Bow Pose Dhanurasana
Upward Plank Pose Purvottanasana
Cow Pose Bitilasana
Kneeling Pigeon Pose Kapotasana
Bridge Pose Setu Bandha Sarvangasana
Low Lunge Anjaneyasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)