Ustrasana (Camel Pose)
Start by kneeling on the floor and the toes pointed back behind you and the tops of the feet pressing down into the floor. The thighs are perpendicular to the floor, with the hips stacked over the knees. Bring your hands to your hips and roll the shoulders back, gather the shoulder blades around the spine and point the elbows straight back. Begin to lift the chest and all 4 sides of the waist up, like you were trying to lift the rib cage up off of your waist. Keep the tailbone heavy, but don't tuck it under! Work to keep the thighs perpendicular to the floor but do not push them forward, it is a big mistake to push the groins forward, in fact try to spin the upper inner thighs back, this helps to counter the tendency to "tuck the tailbone". Exhale to reach the hands to the heels at the same time. Press the hands down into the feet to lift and rebound up through the chest. Allow the head to drop back and breath normally for 30 seconds. To come out, inhale, press down into the feet and bring the hands to the hips to lift up. Sit back onto the heels and pause for a few breaths.