Half Camel Pose

Ardha ushtrasana

• Sit in Thunderbolt pose (Vajrasana).
• Stand up on the knees and separate the knees slightly apart so that they are in line with the hips.
• Keep the feet flat behind the knees.
• Stretch the arms out to the sides at shoulder height.
• Twist to the right and reach the right hand to hold the right heel.
• Simultaneously, stretch the left arm in front of the head so that the hand is at eyebrow level.
• Gaze towards the left hand.
• Push the hips forward and keep the thighs vertical.
• Hold for a few seconds then engage the core muscles and gracefully exit by reversing the movements.
• Lower the arms to the sides of the body and repeat to the left.
• Practice up to 5 rounds.

Breathing

• Inhale while stretching the arms out to the sides.
• Exhale while twisting.
• Breathe naturally or retain the breath while holding the position.
• Inhale while bringing the arms back to shoulder level.
• Exhale to release arms to the sides.

Awareness

• On the stretch in the back and neck.
• Synchronizing the movement with the breath.
• Anahata or vishuddhi chakra.

Contraindications

• Knee problems.
• Back ailments.
• Neck problems.

Benefits

• Enhances and improves the overall body posture.
• Beneficial for the digestive and reproductive systems.
• Alleviates constipation.
• Loosens up vertebrae and stimulates spinal nerves.
• Relieves backache.
• Regulates the thyroid gland.
• Strengthens the back and chest muscles.
• Helpful for Asthma.

Practice note

• Place a small cushion under the knees for support.
• If the stretch is too intense with the feet flat on the floor, tuck the toes under and come onto the balls of the feet.

Progression

• Twist further by taking the hand to the opposite foot.