Half Camel Pose

Ardhah ustrasana

Half Camel Pose

What is Half Camel Pose?

Half camel pose, or ardha ustrasana in Sanskrit, is a kneeling backbend and more mild version of the full camel pose. One hand rests on the heel and the other remains lifted toward the sky, lessening the spinal arch. However, half camel pose still brings the powerful benefits of a chest opener and backbend.


  • Begin kneeling with the knees and feet hip distance wide.
  • Place the palms on the low back, fingers pointing up.
  • Inhale and lengthen the spine.
  • Exhale and arch back while pushing the hips forward.
  • Carefully lower the right hand to the right heel.
  • Reach the left arm toward the sky.
  • Breathe while holding the pose.
  • Inhale and rise.
  • Repeat, lowering the left hand to the heel and reaching the right hand to the sky.


  • In case of knee pain, place a folded blanket underneath the knees.

Benefits of Half Camel Pose

  • Opens the chest
  • Stimulates the digestive and respiratory systems
  • Strengthens and stretches the back muscles
  • Improves spinal flexibility
  • Stimulates the thyroid

Half Camel Pose Details

Sanskrit Name
Ardhah ustrasana
ar-dhah ush-TRAH-sah-nah
Pose Level
Urdhva (Toward the sky)
Pose Type
Backbends, Chest Openers
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