Ustra means a camel

Technique

Kneel on the floor, keeping the thighs and feet together, toes pointing back and resting on the floor.

Rest the palms on the hips. Stretch the thighs, curve the spine
back and extend the ribs. (Plate 40)

Exhale, place the right palm over the right heel and the left palm
over the left heel. If possible, place the palms on the soles of the feet

Press the feet with the palms, throw the head back and push the spine
towards the thighs, which should be kept perpendicular to the floor.

Contract the buttocks and stretch the dorsal and the coccyx regions
of the spine still further, keeping the neck stretched back. (Plate 41)

Remain in this position for about half a minute with normal
breathing.

Release the hands one by one and rest them on the hips. (Plate 40.)
Then sit on the floor and relax.

Effects

People with drooping shoulders and hunched backs will benefit by this
asana.
The whole spine is stretched back and is toned. This pose can be
tried conveniently by the elderly and even by persons with spinal
Injury.

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