Techniques

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Keep you knees on the ground as in Vajrasana, keeping a distance of about 15cms between both knees. Hold you right ankle firmly with you right hand and you left ankle with your left hand. Continue to breathe normally. Hold this position for six to eight seconds.

Benefits

1. Ushtra means a camel.
2. People with drooping shoulders and hunched backs will benefit from this Asana.
3. The whole spine is stretched back and toned.
4. This pose could be tried conveniently by the elderly and even by persons with spinal injuries.

Cautions

Do not remain in this position for more than half a minute with normal breathing. Release the hands one by one. The thighs should be kept perpendicular to the floor.