Asana
Ardha Ustrasana | The Half Camel Posture
'Ardha’ means half, 'Uṣṭrā' means camel and asana means posture.
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.
Method
Place your blanket or your yoga mat on the surface.
Sit in Viśrāmāsana.
Come to Daṇḍāsana.
Fold your legs and sit in Vajrāsana.
Stand on your knees.
Place the hands on the hips with fingers pointing downwards.
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.
Now exhale and 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.
Now relax in Viśrāmāsana
Benefits
It helps to strengthen back and neck muscles.
This āsana relives stress and reduces abdominal fat.
This āsana stretch the body and helps to relieve backache.
This āsana relieves constipation.
Increases blood circulation to the head and cardiac region
Cautions
Those who have undergone abdominal surgery should avoid this āsana for 4-5 months.
Those who suffer from hernia, ulcers should not practice this āsana.
Avoid this Asana in case of dizziness.
Those who have arthritis and vertigo please avoid doing this āsana.