Take the Camel Pose Challenge
Practice the Camel Pose safely by learning proper alignment, breathing techniques, and simple warm-ups; hold with supervision to build flexibility and strength.
Step-by-step guide to Take the Camel Pose Challenge
Step 1
Ask an adult to stand nearby to supervise before you begin.
Step 2
Put your mat or folded towel on the floor in a clear space.
Step 3
Kneel on the mat with your knees hip-width apart and the tops of your feet flat on the mat.
Step 4
Do five slow shoulder rolls backward to loosen your shoulders.
Step 5
Do three gentle cat-cow stretches to warm up your spine.
Step 6
Tuck your toes under so the tops of your feet press into the mat.
Step 7
Place your hands on the small of your back with your fingers pointing down.
Step 8
Squeeze your shoulder blades together to open your chest.
Step 9
Inhale and lift your chest upward.
Step 10
Press your hips forward so they stay above your knees.
Step 11
Lean your torso back slowly while keeping your hips above your knees.
Step 12
If it feels comfortable, reach one hand at a time toward your heels and rest them there.
Step 13
Hold the pose for three slow breaths while breathing evenly and stop if you feel any pain.
Step 14
Tuck your chin to your chest and slowly bring your hands back to your lower back then press your hips forward to lift your torso upright and sit back on your heels to rest.
Step 15
Share your Camel Pose Challenge on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use if I don't have a yoga mat or folded towel?
If you don't have a yoga mat or folded towel, use a non-slip bath towel, a soft blanket folded thickly, or a carpet square in the clear space to protect your knees and the tops of your feet.
I can't reach my heels or my lower back hurts when I lean back—what should I do?
If you can't reach your heels or feel pain while leaning back, keep your hands on the small of your back, press your hips forward so they stay above your knees, and only lean back slightly while holding for fewer breaths until the chest opens without pain.
How can I adapt the Camel Pose Challenge for younger or older kids?
For younger children, leave toes untucked and do gentle chest lifts with hands on the lower back for two breaths with an adult supervising, while older kids can try reaching one hand at a time to their heels and hold for the full three slow breaths while squeezing shoulder blades.
How can we extend or personalize this Camel Pose activity?
To extend or personalize the challenge, place a yoga block or folded blanket under each heel before reaching, increase the hold to five slow breaths after completing the three cat-cow warm-ups, and share a photo or video of your version on DIY.org.
Watch videos on how to take the Camel Pose Challenge
Yoga Tutorial: How to Perfect Your Camel Pose (Ustrasana) | Iyengar yoga
4 Videos
Yoga Tutorial: How to Perfect Your Camel Pose (Ustrasana) | Iyengar yoga
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Facts about yoga for kids
👀 Always supervise children doing backbends; using props (blocks, cushions) and proper spotting lowers the risk of neck or spine strain.
🧘 Kids practicing gentle backbends like Camel Pose for 20–30 seconds (with breaks) can safely build flexibility and confidence.
🌬️ Pranayama, or yogic breathing, helps calm the nervous system and makes holding backbends feel easier and safer.
💪 Regular, supervised practice strengthens the back, core, and hip flexors — all helpful for better posture and balance.
🐪 Ustrasana literally means "camel pose" in Sanskrit and is a classic backbend used to open the chest and front body.
How do you safely do the Camel Pose Challenge with a child?
What materials do I need for the Camel Pose Challenge?
What ages is the Camel Pose Challenge suitable for?
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