Ustrasana (Camel Pose)

Camel Pose stretches the front of the body, the
ankles, thighs and groins, as well as the abdomen,
chest, and throat. It also stretches the deep hip
flexors, strengthens back muscles, improves posture
and stimulates organs.

To do this pose, kneel on the floor with your knees
hip-width apart and perpendicular to the floor. Rotate
your thighs inward slightly while pressing your shins
and the tops of your feet into the floor. Don’t harden
your buttocks, but do imagine that you’re drawing your
sitting bones up into your core.

Rest your hands on the back of your pelvis, with the
bases of your palms on the tops of the buttocks,
fingers pointing downward. Then, lightly push the tail
forward, making sure that your front groins don't
spring forward too far. Lift your chest by pressing
your shoulder blades against your back ribs, and
gently place the bases of your palms on your heels,
with your fingers pointing toward your toes. Drop your
head back, but don’t strain your neck.

For this pose, you can pad your knees and shins with a
thickly folded blanket.