Half Camel Pose (Ardha Ustrasana)

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Half Camel Pose (Ardha Ustrasana)

A gentler variation of full Camel Pose, Half Camel opens the chest, stretches the front body, and strengthens the back while keeping the posture accessible.

Teacher featured in image: Tara Lee

Category: Kneeling / Backbend

Difficulty: Beginner – Intermediate

Sanskrit/Pronunciation: Ardha Ustrasana (AR-dah oo-STRAHS-uh-nuh)

Main Focus: Chest, Shoulders, Spine, Hip Flexors

Props: Yoga Brick, Blanket, Knee Pad

Half Camel Pose (Ardha Ustrasana) is a kneeling backbend that gently opens the chest, shoulders and front of the hips while encouraging mobility through the spine. Practised with the hips lifted above the knees, one hand reaches towards the heel while the opposite arm extends back, creating space across the front of the body without requiring the depth of full Camel Pose. This variation can help build confidence and flexibility in backbending while developing stability through the legs and core. A yoga brick can raise the heel towards the hand and reduce the depth of the reach, while a folded blanket or knee pad can provide additional cushioning beneath the knees.

How to Practise

Begin kneeling with knees hip-width apart, tops of feet flat on the floor
Place hands on hips to support the lower back
Inhale to lengthen through the spine, lifting the chest
On an exhale, reach the right hand back to rest on the right heel or lower leg
Extend the left arm up toward the ceiling, keeping shoulders open
Keep hips pressing forward over the knees and avoid collapsing into the lower back
Gaze softly upward if comfortable, or forward for the neck
Hold for 3–5 breaths, then return to centre and switch sides

Benefits

Opens chest, shoulders, and throat
Stretches front of thighs, hip flexors, and abdomen
Strengthens back muscles and improves posture
Boosts energy and counteracts slouching from sitting

Modifications

Place a block on the outside of the heel for easier reach
Keep the supporting hand on the lower back instead of the heel if needed
Tuck toes under to lift the heels higher
Avoid if you have serious neck, lower back, or knee issues

Props to Support Half Camel Pose (Ardha Ustrasana)

Props can make Half Camel Pose more accessible by bringing support closer to the hands and reducing the depth of the backbend. A yoga brick placed beside the heel can raise the floor for the reaching hand, while a folded blanket or knee pad beneath the knees can provide additional cushioning and comfort.