Ardha Ushtrasana is an Indian translation for Half Camel pose. You can learn this asana as below:

Routine:

• Get in the Vajrasana pose maintaining some distance between the knees.

• Place the buttocks over the soles.

• Keep the spinal chord and the neck straight

• Keep the eyes open and stand up cautiously over the knees.

• Hold both the hands along side the body and relax.

• Inhale deeply and stretch the right hand forward.

• Slowly exhale out and turn the body right wards.

• Maintain the physical balance.

• Get the right hand backward then raise the left hand parallel to the shoulder.

• Now firmly hold the right heel with the right hand.

• Bend the torso and the neck backward.

• Press the waist forward and realize the strain over the stomach.

• Maintain your awareness over the left thumb.

• Hold yourself in this pose.

• Inhale deep and straighten the waist.

• Stretch forward both the hands parallel to the shoulder.

• Hold the neck straight.

• Now repeat this in other direction.

• This completes the cycle.

• Initially practice this 3 to 5 times.

Breathing Patterns:

• Inhale when you stand up on your knees.

• Exhale out when you hold the heel while turning the waist.

• You may hold or slow down the breath in the final position.

Consciousness:

• Physical - on the breathing, body movement, especially over the back, neck and lower waist.

• Spiritual - on the Anahata and Vishudhi Chakra.

Benefits:

• Constipation
• Stiffness in the shoulder muscles

Contraindications:

• Waist pain.
• High blood pressure.
• Thyroid.
• Heart disease.