Uṣtra means a camel.
- Kneel on the floor keeping the thighs and ankles together. The toes should be pointing back and resting on the floor.
- Rest the palms on the hips, bend backwards stretching the spine and thighs and extend the ribs.
- Breath out and place your palms over the heels. Try to rest the palms on the souls of the feet.
- Bend the head backwards and push the spine towards thighs making the thighs perpendicular to floor.
- Contract the buttocks and stretch the lower spine area still further.
- Remain in this pose about 30 seconds with normal breathing.
- Release the hands one by one and rest them on hips then sit on the floor and relax.
- The āsana stretches the spine and strengthens the back muscles.
- People with drooping shoulders and hunch-back will be benefited by this āsana.
- Good for thyroid gland.
- Opens up the chest.
- Improves breathing.