Gaze up to the handChest opens, ribs liftHand on the heelTop arm reaches up and overHips over the kneesHalf Camel
Ardha Uṣṭrāsana
Read what the gnome says
Half Camel! Kneel tall and reach one hand back to the opposite heel, the other arm stays up. Hips forward, ribs lifted, open the chest. Don't drop the head back too hard, keep the neck long. Engage the thighs. Go slowly and breathe. Then switch sides.
Works on Spinal erectors · Glutes · Hip flexors
How to do it
- Kneel tall, knees hip-width, one hand on the lower back.
- Lift the chest, arch back and reach the other hand to the heel.
- Sweep the free arm up and over, keep the hips over the knees and hold; switch sides.
Common mistakes
- Don’t let the hips shift back behind the knees.
- Don’t drop the head back sharply.
- Don’t force the hand to the heel: tuck the toes if needed.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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