Ushtrasan (Camel Pose)

Procedure 

• Come into Vajrasan.
• With the support of your hands, stand on the knees with the ankles joined together.
• Place your palms on the waist, stretching both, the thighs ribs portion.
• As you inhale (Radhey), recline slowly backward and place the right palm over the right heel, and the left palm over the left heel.
• Make sure your thighs stay vertical and that the upper trunk is pushed toward the thighs and the hips.
• With normal breathing, remain in this position for 15-20 seconds.
• Exhaling (Krishna), come back to the centre; simultaneously, release your hands one by one and place them on the waist.
• This completes one round; repeat it for two rounds.   
• Finally, come back to Vajrasan and then to Shithil Dandasan and relax.

Awareness

• On the physical movements along with breaths synchronized with them
• On the stretch of the arms, shoulders, trunk, buttocks, and the thighs
• On feeling the presence of “Radhey Krishna” with your each breath

Benefits

• Ushtrasan is good for those with drooping shoulders and hunched backs. 
• It also tones up the spine and keeps the brain active by increasing blood circulation to       the head.
• Contraindications
• People suffering from hernia, acute hypertension, and lower back pain should be careful while doing this asan.