Half Camel Pose - Ardha Ustrasana

Half Camel Pose - YanvaYoga

Contents

Half Camel Pose or Ardha Ustrasana is pronounced as ‘ ardha-oosh-TRAHS-anna’. The meaning of ardha is half ustra is camel and asana indicates yoga poses. It’s a simple back-bending yoga pose known to open Anahata (Heart chakra).
One hand rests on the heel and the other remains lifted toward the sky, lessening the spinal arch. However, Half Camel Pose still brings the powerful benefits of a chest opener and backbend.

Step-by-Step Instructions

Step 1
From Child or Hero pose, come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down.
Step 2
Inhale and press the knees down reaching the crown of the head up to lengthen the spine.
Step 3
Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards.
Step 4
Very carefully reach the right hand down to the right heel. If you cannot reach the heel, keep the hand on the sacrum.
Step 5
Inhale and reach the left hand up and back towards the back wall. If it feels safe drop the head all the way back.
Step 6
Breathe and hold for 3-6 breaths.
Step 7
To release: With both hands on the sacrum, slowly inhale up, letting the head and neck be the last to come vertical.
Step 8
Repeat on other side.

Benefits and Contraindications

Benefits

Stimulates abdominal organs

Loosens the vertebrae and stimulates the spinal nerves

Improves the function of the respiratory system

Stimulates the thyroid gland

Increases blood circulation to brain

Helps to improve Posture

Contraindications

High blood pressure

Back injury

Ankle injury

Migraine

Insomnia

Photo poses in different angles

Modifications, Props and Tips

  • If the student is a beginner, extend and arch back by placing both hands on lower back only
  • Use a chair as a prop behind the legs and use the seat of the chair to support hands while opening chest.
  • If you feel pressure on knees and ankles, you can place a folded blanket under them.
  • If your hands cannot reach the heels, tuck the toes under or use a yoga block.

Frequently Asked Questions

Variations

  • Pigeon Pose
  • Camel Position With Strap And Wall
  • Camel Pose With Blocks
  • Camel Pose With One Leg in Front
  • Camel Pose With Hands on Buttocks

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.