The Half Camel Pose

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Ardha-Ushtrasana

Techniques:

• Sit in vajrasana
• Kneel on the floor
• Keep the upper part of the feet flat on the floor
• Raise arms by the side at shoulder height
• Twist to the right and reach for the left heal with the right palm
• Now, lift the left arm and point it forward just above the eye level
• Gaze at the left fingertips
• Keep the hips and thighs perpendicular to the floor
• Hold for as long as is comfortable
• Release whenever the posture becomes uncomfortable
• Lift the right hand up, keeping the trunk twisted to the right
• Return to an upright position
• Turn towards the front to come back to the starting position
• Lower the arms down and repeat if needed

Contra-indications:

• Sciatica
• Severe back conditions
• Slipped disc

Benefits:

• Improves the flexibility of the neck, shoulders and spine
• Strengthens the neck, back, pelvis and abdominal muscles
• Relieves backache, a rounded back and drooping shoulders
• Helpful in regulating the thyroid gland