Camel – Ustrasana
VARIATION 1
VARIATION 2
VARIATION 3
VARIATION 4
Begin in a kneeling position with the knees hip-width apart and the thighs  perpendicular to the floor. Place the hands at the top of the buttocks with the fingers pointing upward. Slowly lean back, keeping the thighs perpendicular to the floor, until the hands touch the feet with the palms pressed firmly against the soles, fingers pointing toward the toes. The neck may remain neutral or you may  drop the head back. Hold the position then release.
For advance students there are also Variation 3 and 4.
Benefits:
- The Camel Pose has been used therapeutically to treat anxiety, fatigue, menstrual discomfort, mild back pain and respiratory ailments.
- It strengthens the back muscles and stretches the front of the body, the deep hip flexors, the ankles, the thighs and the groin.
- The Camel pose can improve posture and stimulate the organs of the abdomen and neck.