Half Camel Pose

What is Half Camel Pose:

Half-Camel Pose is a beginner back-bending pose. It affects the crown and throat chakra as well as the heart chakra and the solar plexus. 

Basics of Half Camel Pose:


Half-camel pose targets your core, thighs, lower back, and ankles. It also targets your shoulders, chest, and buttocks.


The half-Camel pose is considered a pose for beginners but can be built upon to make the pose more challenging. 

 Sanskrit Name : 

The Sankskrit name for half camel is Ardha Ustrasana.

Benefits of Half Camel Pose:

Half camel has plenty of benefits. It stretches and strengthens your thighs and core. It stretches your shoulders and opens your chest. This pose also stretches your hips and pelvic region, all the way down to your ankles. It relieves tension held in your lower back and can stimulate your digestive system, kidneys, and endocrine system.

How to do Half Camel Pose:

  1. Start in a kneeling position with your knees about fist-width distance apart.
  2. Tuck your toes under your feet.
  3. Lengthen your spine by sitting up tall and pushing the crown of your head up towards the sky.
  4. With an inhale, reach your right hand up and back taking it to your lower back or to your right ankle or foot. 
  5. Take your left and up and back, pointing it to the wall behind you.
  6. Most people look up towards the ceiling or sky but some people like to drop their head back. Whatever feels good for you. 
  7. Hold the pose for 30-60 seconds. 
  8. Switch sides.

Common Mistakes Made in Half Camel Pose:

Even though the Half Camel pose is a simple beginner’s pose, there are a few common mistakes that can be easily tweaked. Many people forget to lengthen their spine before reaching back and this causes your lower back to crunch up. Another mistake people tend to make is not keeping their hips in line with their knees. One more common mistake is not using your core muscles and letting your belly push out. 

Beginners’ Tips for Half Camel Pose:

When starting out with half camel, make sure you keep your spine long and straight, don’t forget to breathe, and make sure you use your core muscles when you lower back. Don’t squeeze your buttocks and keep your knees fist-width distance apart.

Cautions to Take When Practicing Half Camel:

Take cautions if you have any hernias, slipped disks, abdominal surgery, neck and back injuries as well as knee injuries. 

Variations of Half Camel Pose:

Half camel pose is a great building pose. From half camel, you can come into full camel and some people can even make their way into wheel pose! You can also make camel as easy or as hard as you want it to by placing your hands in different positions. For example, you can bring both hands to the heart center and lean back, or you can bring your arms behind your back in a bind. 

Amanda Strube

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References :

[0]Sruthi. (2013, December 20). Half camel. Yoga Basics. Retrieved January 6, 2022, from https://www.yogabasics.com/asana/half-camel/