Ustrasana

Ustra = Camel

Asana = posture

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Begin seated on the heels, kneeling on the floor with your heels slightly apart and thighs perpendicular to the floor.

Lift your pelvis up to vertical with your upper legs perpendicular to the floor. Plant your shins and tops of your feet to the floor.

With your pelvis stable, extend your spine by lifting your sternum toward the sky.

Maintaining length, push the pelvis forward as you place your hands on your lower back with fingers pointing up. Bend backwards while exhaling slowly.

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Extend your arms one by one and press your palms against your heels with the fingers pointing toward the toes. Start with one hand and then place the other hand on your heel. Transfer your weight and support to the hands.