Ardha = Half, Ustra = Camel, Asana = Pose/Posture

Ardha Ustrasana is a back-bending yoga pose that stimulates several human body systems. This posture is for beginners who need help to do Ustrasana. 

Stage 1

Instructions

1. Start by kneeling with your knees hip-width apart, and either stand on your feet or keep your feet flat on the floor.
2. Inhale and stretch your arms forward, raising them to shoulder level.
3. Exhale, tilt your body to the right, and hold your right heel or ankle with your left hand.
4. Simultaneously, stretch your left arm forward over your head. Relax your head slightly backward, gazing at the raised left hand.
5. Push your hips forward while keeping your thighs vertical to the ground.
6. Hold the pose for 5 to 10 seconds, breathing normally.
7. Inhale, bring your arms back to your sides, and release the heel.
8. Repeat the same steps on the other side. Perform this process two more times on each side.
9. Finally, relax in Balasana (Child Pose) for a few seconds, then return upright. Sit on your heels, knees apart, head toward the floor, and arms by your sides.

Stage 2

Instructions

1. Start by kneeling with your knees hip-width apart, and either stand on your feet or keep your feet flat on the floor.
2. Place your palms on your hips with your fingers pointing downward. Inhale and lengthen your spine.
3. Exhale, press your hips forward using your palms, and bend backward. Ensure your arms support your weight.
4. Hold the position for 5 to 10 seconds.
5. Inhale, return to an upright position, bringing your head and back vertical while still kneeling.
6. Repeat the process 2–3 times.
7. Finally, relax in Balasana (Child Pose) for a few seconds, then return upright: Kneel and sit on your heels with your knees apart, lower your head toward the floor, and place your arms by your side

Benefits of Ardha Ustrasana (Half Camel Pose)

1. It improves posture and enhances spine flexibility.
2. Stretches the thighs, groins, hip flexors, and ankles.
3. Opens and stretches the shoulders and upper arms while expanding the chest.
4. Tones the kidneys.
5. Stimulates the respiratory, digestive, and endocrine systems.