Half Camel

How to

1. Begin in a kneeling position with your knees hip-width apart and the tops of your feet pressing into the mat.
2. Place your hands on your lower back with fingers pointing down, supporting the sacrum. Draw your elbows towards each other to open the chest.
3. Inhale deeply to lift the chest upward, lengthening the spine. Engage your core muscles to stabilize the lower back.
4. Exhale slowly as you gently lean back, keeping the hips aligned over the knees. Avoid collapsing into the lower back.
5. If comfortable, release your right hand to reach back and rest it on your right heel. Keep your left hand on your lower back for support.
6. Keep your head in a neutral position or gently tilt it back, maintaining a soft gaze at the ceiling.
7. Hold the pose for a few breaths, focusing on opening the heart and breathing deeply into the chest.
8. To exit, bring your right hand back to your lower back, engage your core, and inhale to lift the torso back to the starting position.

Benefits

• Stretches the front of the body, including the chest, abdomen, and quadriceps.
• Strengthens the back muscles and improves spinal flexibility.
• Opens the heart chakra, promoting emotional release and reducing stress.
• Improves posture by counteracting the effects of prolonged sitting.
• Energizes the body and mind, enhancing focus and concentration.