RE

Advancedbackbend

Revolved Camel Pose

Revolved Camel Pose · परिवृत्त उष्ट्रासन

Also known as: Twisted Camel · Parivrtta Ustrasana

Revolved Camel Pose, also called Twisted Camel is a classical yoga posture in the Iyengar tradition. Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Stretches the front of the body (ankles, thighs, groin, abdomen, chest, throat). Improves posture. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and teens. A wall and block can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and hypertension should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

6

Strengthens the entire back and core
Stretches the front of the body (ankles, thighs, groin, abdomen, chest, throat)
Improves posture
Stimulates abdominal organs
Boosts energy and confidence
Full anatomical benefits — muscles, joints, organs →

Avoid If

7

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
Insomnia
Stimulating pranayama and energising poses can activate the sympathetic nervous system, making sleep harder if practised late in the day.
Practise calming, exhalation-focused breath work; avoid stimulating postures or pranayama close to bedtime.

Props That Can Help

Optional supports — use when helpful, not required

Wall

Use the wall to support the feet or back in deep backbends, allowing the chest and spine to open without the risk of falling.

Yoga Block

Rest the hands on blocks to begin opening the chest and shoulders before progressing toward full hand-to-floor contact.

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Helps With

posture correctionflexibilitystrengthdigestive problemsdepression

Pose Type

backbendtwistchest openercore strengthener

Body Focus

full bodyspinechestshoulderscore

Focus Areas

flexibilitystrengthbalancebreathing

Best For

athletesteens

Yoga Styles

iyengarhathavinyasa

When to Practice

peak posemorning

Position

kneeling

Modify If You Have

back pain

Place hands on blocks for support, or don't go as deep into the backbend.

neck pain

Keep chin tucked towards the chest, looking forward, instead of dropping the head back.

Practice Flow

Adho Mukha Svanasana

UP

Upward-Facing Dog Pose

SE

Setu Bandhasana

Camel Pose

RE

This pose

Standing Forward Bend

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Begin kneeling on your mat with your knees hip-width apart and thighs perpendicular to the floor. Place your hands on your lower back, fingers pointing down.

2

2. Inhale, lift your chest, and begin to arch your upper back, drawing your shoulder blades towards each other.

3

3. Exhale, and keeping your hips stacked over your knees, reach your right hand back to grasp your right heel or ankle.

4

4. Inhale, lift your sternum further towards the ceiling, extending the spine.

5

5. Exhale, and twist your torso to the left, extending your left arm overhead and then reaching back to grasp your left heel or ankle (if accessible).

6 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Revolved Camel Pose

What is Revolved Camel Pose?

Revolved Camel Pose, also called Twisted Camel is a classical yoga posture in the Iyengar tradition. Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Stretches the front of the body (ankles, thighs, groin, abdomen, chest, throat). Improves posture. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and teens. A wall and block can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and hypertension should approach with care or consult a qualified teacher.

What are the benefits of Revolved Camel Pose?

Strengthens the entire back and core. Stretches the front of the body (ankles, thighs, groin, abdomen, chest, throat). Improves posture. Stimulates abdominal organs. Boosts energy and confidence. Increases lung capacity.

Who should avoid Revolved Camel Pose?

Avoid this pose if you have: Severe back injury, High or low blood pressure, Migraine, Insomnia, Heart problems, Herniated disc, Recent abdominal surgery.

How many steps are in Revolved Camel Pose?

Revolved Camel Pose is practiced in 11 steps. Begin kneeling on your mat with your knees hip-width apart and thighs perpendicular to the floor. Place your hands on your lower back, fingers pointing down.

Is Revolved Camel Pose suitable for beginners?

Revolved Camel Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Revolved Camel Pose?

You may use: wall, block. Props make the pose more accessible and comfortable.

What conditions does Revolved Camel Pose help with?

Revolved Camel Pose is therapeutic for: posture correction, flexibility, strength, digestive problems, depression.

What poses should I do before Revolved Camel Pose?

Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.