Ustrasana

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The word Ustra means 'Camel' and hence Ustrasana.

1.Kneel on the floor and keep the thighs and feet together with toes resting on the floor pointing back.

2.Have your palms on the hips and stretch the thighs, curve the spine back, opening your chest and extend the ribs.

3.Exhale and place the right palm over the right heel and the left palm over the left heel one at a time. If possible one can place the palms on the soles of the feet. The feet is to be pressed with the palms.

4.Throw the head back. Keep the spine perpendicular to the floor by pushing the spine towards the thighs.

5.Keeping the neck stretched back, contract the buttocks. Stretch the dorsal and coccyx region of the spine.

6.Breath normally and remain in this position for about half a minute.

7.Release the arms one by one and position them on the hips.

8.Sit on the floor and relax.