Table of Contents
Asana Type
Sitting
Target Body Part
Back, Chest & Shoulders
Difficulty Level
Beginner
YCB Level
None
Ardha Ustrasana
Ardha Ustrasana, also spelled as Ardha Ushtrasana, is a lighter version of Camel Pose. It is the preparatory pose for Poorna Ustrasana, the Complete Camel Pose. This pose is suitable for beginners.
Ardha means a half in Sanskrit. Ustra is a camel and Asana means a yoga position.
How To Do Ardha Ustrasana
Step 1 :
Sit in Vajrasana. Separate your knees and feet about hips width apart. Keep the knees apart, leaving hip width between them. Stand on your knees.
Step 2 :
Place your both palms on the sacrum with fingers pointed down, inhale and lengthen the spine at the same time pressing the knees down.
Step 3 :
Exhale and press the hips forward with your palms and bend backwards Make sure your arms support your weight.
Step 4 :
Take 3-6 breaths each time holding the breath for up to 30 seconds. Release hips, waist and chest muscles and sit back on your heels. Finally, join the knees. You are now sitting in the Vajrasana pose, your original position.
Benefits of Ardha Ustrasana
- It improves the flexibity of the spine and is good for hunch back, cervical spondylitis, lumbago and other disorders of the spine.
- Half Camel Pose stretches and stimulates the respiratory organs and helps in conditions like Asthma, branchitis , and other respiratory disorders.
- Ardha Ustrasana stimulates the internal organs of the stomach and boosts the functions of liver, pancreas, adrenal . It aids in consitions like indigestion and constipation.
- Half Camel Pose invigorates the entire nervous system which is good for stress and depression.
Cautions of Ardha Ustrasana
Half Camel is not meant for pregnant ladies. Moreover, those who are having health conditions like hernia, lumbago, and other spinal issues should consult their doctor before taking this practice. For therapeutic considerations, one should resort to a competent supervision.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
- Ustrasana
- Ardha Ustrasana
- Janusirsashana
- Paschimottasana
- Vakrasana
- Ardha Matsyendrasana
- Gomukhasana
- Eka Pada Rajakapotasana
- Parvatasana
- Bhujangasana
- Salabhasana
- Dhanurasana
- Makarasana
- Uttanpadasana
- Ardhahalasana
- Sarvangasana
- Halasana
- Matsyasana 2
- Setubandhasana
- Chakrasana
- Pavanamuktasana
- Chakrasana
- Markatasana
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