{"id":170987,"date":"2023-02-28T08:45:49","date_gmt":"2023-02-28T08:45:49","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=170987"},"modified":"2026-04-15T08:40:59","modified_gmt":"2026-04-15T08:40:59","slug":"health-fitness-benefits-of-ardha-ushtrasana-and-how-to-do-it","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-ardha-ushtrasana-and-how-to-do-it\/","title":{"rendered":"Benefits of Ardha Ushtrasana and How to Do it By Dr. Himani Bisht"},"content":{"rendered":"\n\n<\/head>

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Table of Contents<\/p>\nToggle<\/span>

Introduction<\/a><\/li>
What is Ardha Ushtrasana?<\/a><\/li>
How to Do It?<\/a><\/li>
Benefits of Ardha Ushtrasana<\/a><\/li>
Risks of Ardha Ushtrasana<\/a><\/li>
Conclusion<\/a><\/li>
Frequently Asked Questions (FAQs)<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\nYoga is a type of body-mind exercise that combines physical effort with a mindful interior emphasis. The practice of yoga helps us become more aware of our mind, body, and breath by witnessing the processes in the mind and body. Yoga a 3000 year old tradition, has now gained limelight in the western world as a holistic approach towards health. This mind-body yoga practice consists of asanas (physical postures), pranayamas (breathing techniques) and meditation. Everyone can perform yoga under the trainer\u2019s guidance, from children to adults. In this article we will explore the health benefits of ardha ushtrasana 1<\/a><\/sup>.<\/p>\n\n\n\n
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<\/span>What is Ardha Ushtrasana?<\/strong><\/span><\/h2>\n\n\n\nThe asana comes from the Sanskrit words \u201cardha\u201d which means half \u201custra\u201d meaning camel and \u201casana\u201d which means yoga posture. So the ardha ushtrasana in English is half camel pose 2<\/a><\/sup>. This asana is a front-body stretch and backbend, which prepares the body to enter the ushtrasana. The posture starts with a simple sitting pose yoga (Vajrasana) and involves stretching one arm over the head and placing the other hand on the heel.\u00a0<\/p>\n\n\n\n
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Did You Know?<\/strong><\/p>\n\n\n\n
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The ardha ushtrasana may activate the Anahata chakra, which opens the chest.\u00a0<\/li>\n\n\n\n
Ardha ushtrasana described in the book \u201cAsana Pranayama Mudra Bandha\u201d by Swami Satyananda Saraswati.\u00a0<\/li>\n\n\n\n
The main pose (ushtrasana) was first described in the 19^{th<\/sup> century in an ancient text Sritattvanidhi.\u00a0<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n}
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<\/span>How to Do It?<\/strong><\/span><\/h2>\n\n\n\n
Let us learn how to do ardha ushtrasana:\u00a0<\/p>\n\n\n\n
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First, sit in Vajrasana with your knees apart and ankles to the side.\u00a0\u00a0\u00a0<\/li>\n\n\n\n
Now, slowly stand on your knees with your arms on the sides.\u00a0<\/li>\n\n\n\n
Place the feet flat behind the body.\u00a0<\/li>\n\n\n\n
Stretch your arms sideways and raise them to shoulder level. Do not strain your arms while stretching.\u00a0<\/li>\n\n\n\n
Slightly twist to your right and try to hold the right heel or ankle with your left hand.\u00a0<\/li>\n\n\n\n
Simultaneously, stretch your left hand over your head so that the hand is at eyebrow level.\u00a0<\/li>\n\n\n\n
Your head must be slightly back with the eyes gazing at the raised hand.\u00a0<\/li>\n\n\n\n
Hips are pushed forward in the final step and thighs in vertical position.\u00a0<\/li>\n\n\n\n
Maintain this position for as long as comfortable and retaining the gaze on the left hand.\u00a0\u00a0<\/li>\n\n\n\n
Go back to the initial position and repeat with another side to finish one round.\u00a0<\/li>\n\n\n\n
Repeat this procedure up to 3-5 rounds.\u00a0<\/li>\n<\/ul>\n\n\n\n
Breathing pattern: Take a deep breath while stretching your arms sideways. Breathe while twisting, hold your breath in the final position and then breathe normally while returning to the original position^{3<\/a><\/sup>.\u00a0<\/p>\n\n\n\n}
Note:<\/strong> It is best to perform any asana with an empty stomach, and the best time to perform ardha ushtrasana is early morning as the body is active and fresh.\u00a0<\/p>\n\n\n\n
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Researchers believe that regular practice of Ardha Ushtrasana and its variations may enhance lung capacity. Ardha Ushtrasana is beneficial for opening up your shoulders and chest that may increase lung capacity as well as boost self-esteem and posture 10<\/a><\/sup>.<\/p>\nDr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/a><\/span><\/strong><\/cite><\/blockquote>\n<\/div><\/div>
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