In Sanskrit the word ushtra means camel.

Position of Readiness 

Fold back both the legs at the knees (keep them apart from one another at about six inches) and be seated on the curve of soles and toes, keeping the heels apart and turned upwards under the hips. Make the body straight. Keep the head, the neck and the spine in one line. Look in front. Put the palms on their respective side knees. Breathe normally.

Steps

 Go down on your knees and reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

 Inhale through the nostrils and holding the heels, straighten the thighs and waist. Bend the head and neck backwards as much as you can. Push the waist area slightly forward. Breathe normally and stay in that position for 6 to 8 seconds.

 Now exhaling return to the kneeling position. Release the left hand first and straighten up the left side of the body a little. Then release the right hand and make the body straight and in the kneeling position.

Daily Practice

Do it a maximum of four times daily initiate with two.

Benefits

For the asthmatics Ushtra Asana brings a good effect upon the whole of respiratory system activating the facial tissues; the nasal passage, the pharynx, the lungs and the whole of respiratory organs and the nerves

It also corrects many disorders of the neck, shoulders, and the spine throat trouble, tonsil, voice defect and chronic headache etc. It cures various types of visionary defects of the eyes and strengthens all the sense organs.