Ardha Ustrasana

Ardha means half.
Ustra means camel.

Benefits

This asana strengthens the abdominal muscles and the waist region while also flexing and strengthening the spinal column. It opens up the lungs, deepens the breathing and activates the thyroid and parathyroid glands.

Process

• Sit in Vajrasana.
• Bring left foot forward with the tibia (shinbone) perpendicular to the ground.
• Raise the left arm up while keeping the bicep close to the left ear.
• Bring the right hand on the right ankle.
• Arch backwards as far as you can and look at the left arm.
• This should extend the waist region, open the lungs and push the trunk forward.
• Ensure that you are not leaning to the right side.
• Remain in this position as long as you can.
• Return to the original position and relax.
• Do three times on each side.

Caution

People with knee, back, spinal column or neck injuries should do this asana with caution.