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.
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