HomeYoga Asanas : Vajrasanas : Half Camel Pose
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Half Camel Pose (Ardha Ushtrasana)

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

Routine Benefits
Breathing Pattern Consciousness
Contraindication  

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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Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.

            
      

 
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