Half Camel Posture -Ardha Ustrasana Helps Blood Flow

Uṣṭra means camel. The final version of this āsana resembles the hump of a camel. In this version, only the first stage (half) of the āsana is being practiced.

Technique

• Sit in Viśrāmāsana.
• Come to Dandāsana.
• Fold your legs and sit on your heels.
• Keep the thighs close and big toes touching.
• Place the hands on the knees.
• The head and back should be straight.
• This is Vajrāsana.
• Stand on your knees.
• Place the hands on the waist with fingers pointing downward.
• Keep the elbows and shoulders parallel.
• Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much as possible. As you exhale, relax.
• Keep the thighs perpendicular to the ground.
• Remain in the posture for 10–30 seconds with normal breathing.
• Return with inhalation; sit in Vajrāsana.
• Relax in Viśrāmāsana.

Note

• If you can reach the heels, you can place your hands on them and bend backwards. This is called Uṣṭrāsana.

Benefits

• Relieves constipation and back pain.
• Increases blood circulation to the head and cardiac region.

A Word of Caution

• In case of hernia and abdominal injuries, arthritis, vertigo, and pregnancy, please avoid doing this āsana.

(AYUSH, Govt. Of India)