Sofia Balance Method

Camel pose · Variations

Camel Pose Variations (Uṣṭrāsana)

Four ways to take Camel Pose further, and which one is right for you: it depends on your backbend strength, your hamstrings and how comfortable you are with a flipped grip.

Sofia Sherocka in Camel Pose with a flipped grip (Padangustha Ustrasana) on a mat in the mountains
  1. Sofia Sherocka in Half Camel Pose (Ardha Ustrasana), kneeling with one hand on her heel and the other arm reaching forward

    Half Camel Pose

    Ardha Uṣṭrāsana

    Start here if you want to build backbend strength and chest opening step by step.

  2. Sofia Sherocka in Single-Leg Camel Pose (Eka Pada Ustrasana), one hand on the floor and the other holding her straight leg overhead

    Single-Leg Camel Pose

    Eka Pāda Uṣṭrāsana

    Try this if your hamstrings are flexible.

  3. Sofia Sherocka in Camel Pose with a flipped grip (Padangustha Ustrasana), holding her foot behind her head Sofia Sherocka in One-Legged King Pigeon Pose IV (Eka Pada Rajakapotasana IV), in a front split holding her back foot with a flipped grip

    Camel Pose with a Flipped Grip

    Pādāṅguṣṭha Uṣṭrāsana

    Try this if you're comfortable with other flipped-grip poses.

    The second picture is One-Legged King Pigeon Pose IV (Eka Pāda Rājakapotāsana IV), one of those flipped-grip poses.

  4. Sofia Sherocka in Unsupported Camel Pose (Niralamba Ustrasana), kneeling in a deep backbend with her arms reaching back off the floor

    Unsupported Camel Pose

    Nirālamba Uṣṭrāsana

    Try this if you want to build serious backbend strength.

Sofia Sherocka in King Dancer Pose (Natarajasana), holding her raised foot overhead with both hands

Toward King Dancer Pose

All of these build toward King Dancer Pose (Naṭarājāsana): backbend strength, flipped grip and front split flexibility.

Want to work toward these poses step by step? The Naṭarājāsana Krama Vinyāsa class and my Intermediate courses are inside my Skool community.

Join the Community The Naṭarājāsana class

More pose progressions