ARDHA USHTRASANA

Method of Practice: Ardha Ushtrasana (Half Camel Pose)

01
Sit in Vajrasana (Thunderbolt Pose) on a yoga mat or a firm surface.
02
Rise onto the knees, keeping the thighs and lower legs perpendicular to the floor.
03
Take a deep breath and place both hands on the lower back for support.
04
Slowly arch the back backward, extending the spine comfortably while opening the chest.
05
Reach the right hand backward to hold the right heel and the left hand backward to hold the left heel.
06
Hold the posture for a few seconds while breathing normally.
07
Exhale slowly and gently return to the starting position, coming back into Vajrasana.
08
Repeat 3–5 times.

Relieves stiffness and discomfort in the shoulders, neck, and back.
Improves flexibility of the spine and promotes better posture.
Expands the chest and enhances lung capacity, thereby improving respiratory efficiency.
Stimulates the abdominal organs and supports healthy digestion.
Strengthens the back muscles and opens the front of the body.
Improves circulation in the chest and abdominal regions.

Improving the function of the thyroid gland through gentle stimulation of the neck region.
Correcting rounded shoulders and relieving back pain caused by poor posture.
Indigestion and sluggish digestive function.
Reducing excess fat around the abdomen and thighs when practiced regularly as part of a balanced yoga programme.
Supporting the management of asthma by improving chest expansion and breathing capacity.
Supporting metabolic health in individuals with diabetes.
Reducing stress, anxiety, and mental fatigue through deep chest opening and improved breathing.
Assisting in the management of certain menstrual disorders.

This posture should be practiced only under the guidance of a healthcare professional or qualified yoga therapist if you have:
- Uncontrolled or severe hypertension (high blood pressure)
- Heart disease
- Slipped (herniated) disc or other serious spinal disorders
- Hernia
- Migraine
Important Warning: Discontinue the practice immediately if you experience dizziness, severe back pain, or any unusual discomfort during the posture.

Our yoga experts are here to help you practice correctly and safely for maximum benefits.