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.


  • 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.



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


  • 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.


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