Half Camel Pose

Common Title Half Camel Pose
English Title Half Camel Pose
Sanskrit Title Ardha Ustrasana
All Titles Half Camel Pose, Ardha Ustrasana,
Pose Level Beginner
Pose Position Sitting
Pose Type Back-Bend, Balance
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Yoga Sequences

List of yoga sequences with Half Camel Pose:

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Half Camel Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Half Camel Pose helps open, activate, and balance the following chakra(s):
  • Throat Chakra (Vishuddha Chakra)
  • Heart Chakra (Anahata Chakra)

Anatomy

Half Camel Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Lower Back
  • Core (Abs)
  • Chest
  • Knees
  • Neck
  • Psoas

Half Camel Pose yoga sequences

Half Camel Pose is commonly found in the following types of yoga sequences:
  • Yoga sequences for teenagers
  • Yoga sequences for relieving lower back pain
  • Core yoga sequences
  • Heart opening yoga sequences
  • Yoga therapy sequences for knees
  • Yoga therapy sequences for neck
  • Yoga sequences for psoas

How to do Half Camel Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Half Camel Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. 1. С издишшване поставяме лява ръка върху лява пета
    2. Дясна ръка протягаме над глава
    3. Извиваме гръба максимално, ханша максимално напред
    4. Задържаме за 3 вдишвания
  2. 1. С издишшване поставяме дясна ръка върху дясна пета
    2. Лява ръка протягаме над глава
    3. Извиваме гръба максимално, ханша избутваме напред
    4. Задържаме за 3 вдишвания
  3. 1. С издишшване поставяме дясна ръка върху дясна пета
    2. Лява ръка протягаме над глава
    3. Извиваме гръба максимално, ханша максимално напред
    4. Задържаме за 3 вдишвания
  4. Come into kneeling. You can leave your feet resting on the ground or dig your toes in. Lean one arm back behind you to rest on your heels, bring opposite arm up overhead. You may twist slightly toward arm that is behind you. Hold for 5-10 breaths, then come up to kneeling, and switch sides.
  5. 1x Camel with hands on lower back - lengthening lower back - avoid collapsing or shortening there
    heart to sky

    2x tuck your toes under

    Inhale and come up onto both knees, place the palms of the hands on the sacrum with the fingers pointed down and breathe
    *On your next inhale press the knees...
  6. Inhale - hold your left heel with your left hand
    Lift your right arm up - reach upward while bending backwards
    Hold
  7. Inhale - hold your left heel with your left hand
    Lift your right arm up - reach upward while bending backwards
    Hold
  8. Inhale - hold your right heel with your right hand
    Lift your left arm up - reach upward while bending backwards
    Hold
  9. A. From Camel Pose Variation 1:

    Inhale - place the toes down and stretch the left hand behind you.
    Exhale - take the chest up and out and press the right hand on the right heel.
    Inhale/Exhale - go in Half Camel Pose to stay for 4 breaths.

    B. May be a bit of a challenge as the balance is cruc...
  10. After perfecting 1st camel pose. Start in camel pose, high on your heels. On your inhale, lift your left arm and rotate it in a circle, grazing your palm on your heel {or not} and then coming up to center. Repeat again on the second side.
  11. -Inhale raise your hands overhead, palms touching, look up
    -Exhale R hand to R heel, L hand reaching up and back, hips extending forward,
    -Hold for three breaths
  12. Option to reach out RIGHT arm.
  13. Drop your left hand to your left heel, tucking the toes if desired, and arc the right arm up and back as you broaden through the collarbones.
  14. Drop your right hand to your right heel, tucking the toes if desired, and arc the left arm up and back as you broaden through the collarbones.

Discover more cues, teaching ideas, and how to do steps at How to Do Half Camel Pose

Half Camel Pose Benefits

Half Camel Pose is a beginner level yoga pose that is performed in sitting position. Half Camel Pose additionally involves back-bend, Balance. Need Half Camel Pose benefits? Please sign-up to request benefits of Half Camel Pose and we will notify you as soon as your request has been completed.

Half Camel Pose Contraindications

Half Camel Pose is a beginner level yoga pose that is performed in sitting position. Half Camel Pose additionally involves back-bend, Balance. Need Half Camel Pose contraindications? Please sign-up to request contraindications of Half Camel Pose and we will notify you as soon as your request has been completed.

Half Camel Pose Variations

Half Camel Pose Variations: Below are some common variations of the yoga pose Half Camel Pose with base pose as Camel Pose (Ustrasana).

Half Camel Pose Steps

 (Ardha Ustrasana) Half Camel Pose Steps:
  1. Release and come back to the Kneeling Pose again.
  2. From the Kneeling Pose, place the right hand on the right heel while stretching the left arm over the head to go gently in a backbend with Half Camel Pose.
  3. Stay for about 4 breaths.
Learn more: Half Camel Pose Steps

Half Camel Pose Modifications

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Half Camel Pose Preparatory Poses

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Half Camel Pose Relaxing Follow-up Poses

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Half Camel Pose Level Up Follow-up Poses

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Half Camel Pose Yoga Sequences

Half Camel Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Half Camel Pose:

  • Half Camel Pose
  • Ardha Ustrasana

Half Camel Pose Sanskrit

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