Ardha Ushtrasana – Half Camel Pose In Yoga

Ardha Ushtrasana in yoga is also known as the half camel pose. It is a beginners group pose and is a part of the Vajrasana group of asanas. It is derived from Ushtrasana or the full camel pose. Ardha Ushtrasana is also mentioned in the ancient Hath Yogic textbooks like “Hatha Yoga Pradipika” and “Gheranda Samhita”. It is very beneficial for the reproductive as well as digestive organs and is also reasonably easy to perform. In this article, we’ll discuss how to do the pose in simple steps, the benefits of Ardha Ushtrasana, breathing patterns while doing Ardha Ushtrasana, its various variations, precautions, and a note for yoga practitioners.

How to do Ardha Ushtrasana – Half Camel Pose In Yoga

In the following simple steps, we’ll explain how to do the pose.

• Sit in vajrasana. 
• Move the knees apart and the ankles to the side of the buttocks.
• Stand up on the knees with the arms at the sides.
• Keep the feet flat behind the body.
• Stretch the arms sideways and raise them to shoulder level.
• Do not strain in any way.
• Twist to the right, reach back with the right hand and hold the left heel or ankle.
• Simultaneously, stretch the left arm in front ofthe head so that the hand is at eyebrow level.
• The head should be slightly back with the eyes gazing at the raised hand.
• Push the hips forward in the final position and keep the thighs vertical.
• Hold this position while comfortable, retaining the gaze on the left hand.
• Return to the starting position.
• Repeat on the other side to complete one round.
• Practise 3 to 5 rounds.

Breathing pattern while doing Ardha Ushtrasana – Half Camel Pose In Yoga

Breathing pattern is extremely critical while doing any yoga pose. The following breathing pattern is recommended while doing the Ardha Ushtrasana.

• Inhale while stretching the arms sideways.
• Exhale while twisting to the side.
• Hold the breath out or breathe normally in the final position .
• Inhale while bringing the arms back to shoulder level.
• Exhale while releasing the arms.

Precautions of Ardha Ushtrasana – Half Camel Pose In Yoga

Ardha Ushtrasana should not be done by people with severe back ailments.

Benefits of doing Ardha Ushtrasana – Half Camel Pose In Yoga

Ardha Ushtrasana has similar benefits as ushtrasana, but at a reduced level.

• Ardha Ushtrasana is beneficial for the digestive and reproductive systems. It stretches the stomach and intestines, alleviating constipation. 
• Ardha Ushtrasana helps loosen the vertebrae, stimulates the spinal nerves, relieves backache, rounded back, and drooping shoulders. It helps in improving the posture.
• It helps in regulating the thyroid gland.
• It is also helpful for people suffering from asthma.

Variation I

• A simpler variation of Ardha Ushtrasana is to place the right hand on the right heel and the left hand on the left heel. This posture also becomes easier if the heels are raised by balancing on the balls of the feet.

Variation 2 

• After twisting, the outstretched arm may be raised above the head to a vertical position. The head should be held back with the eyes gazing at the raised hand.

This is meant to help all beginners in yoga with Ardha Ushtrasana – Half Camel Pose In Yoga. We hope you found this article on Ardha Ushtrasana – Half Camel Pose In Yoga useful. It is meant to explain how to do the Ardha Ushtrasana – Half Camel Pose In Yoga easily, its benefits, and precautions.