[Pose Of the Week] One Leg Raised Camel Pose (Advanced)

Stretch, strengthen, & balance in One Leg Raised Camel Pose – a peak challenge pose for advanced yoga students.

One Leg Raised Camel Pose (Eka Pada Urdhva Ustrasana) – also known as Extended Hand to Big Toe Pose in Half Camel Pose – is an advanced-level yoga pose that requires significant strength, flexibility, and balance. This pose especially strengthens the hips, quadriceps, knees, and core muscles, while stretching the hamstrings, arms, shoulders, back, hips, and neck. It is also thought to improve posture and lung function, and cleanse and detoxify the internal organs. Traditionally, it is believed to energize the body and calm the mind, and stimulate the Heart and Third Eye chakras.

This is an advanced pose, and those with recent surgery or injury to the knees, ankles, hamstrings, legs, core muscles, hips, lower back, neck, shoulders, or arms should avoid this one. Individuals with herniated discs, high blood pressure or heart conditions, vertigo, or who are pregnant should also skip this one.

You should learn this pose under the supervision of a qualified yoga instructor, but if you are practicing the pose at home, you may wish to practice on a soft surface or have a wall nearby for support if needed.

How to Do One Leg Raised Camel Pose:

Start in a kneeling position. With the knees hip-width apart, keep your spine tall and erect.
Step the right leg forward into Low Lunge Pose. Balance here for a moment and take a deep breath. Then lean back and slightly to the left and place your left hand on the ground next to the outside of your left ankle. (You may also place your hand on a block if this is more comfortable at first.)
Lift the right foot off the floor and bring the knee close to the chest, grasping the right big toe with your right hand.
Slowly exhale as you straighten your right leg towards the ceiling, pressing your hips forward and opening your chest to the ceiling.
Turn your gaze upwards towards the extended foot. Remain here for 3-5 slow, easy breaths, while keeping the right leg straight and the lower knee and hand strongly grounded to the mat.
To release the pose, exhale, bend the right knee, and lower the right foot back to the mat into a low lunge. Release the back hand, then bring the legs underneath you and sit in Rock Pose for a few breaths.
Repeat on the opposite side.
Once complete, rest in Rock Pose for a few breaths, then relax into Child’s Pose for as long as you like.