Half Camel
Ardha UstrasanaA kneeling backbend reaching one hand to the same-side heel while the other lifts overhead, a gentler path into Camel. Opens the chest and front hips with control.
- 01Kneel with the knees hip-width and the shins pressing down.
- 02Bring one hand to the same-side heel or a block beside the foot.
- 03Draw the tailbone down and press the hips forward.
- 04Lift the other arm overhead and open the chest toward the ceiling.
- 05Keep the neck long and gaze up only if the throat stays soft.
- 01Press the hips forward over the knees.
- 02Lift the chest before dropping the head.
- 03Draw the tailbone down to protect the low back.
- 01Sinking the hips back behind the knees — press them forward to open the front.
- 02Crunching the neck back — keep it long as the chest lifts.
- 03Collapsing into the lower back — lengthen the tailbone and lift through the sternum.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.