The ustrasana is a great posture for stretching the spine, back muscles, shoulders and arms. In Sanskrit, the word "ustra", means camel and the word "asana" means pose, hence the camel pose. The camel pose is a great backbend stretch for the upper half of your body. As you lean and reach back into this pose, it not only stretches your back, but also improves flexibility and strengthens the muscles. For example, by compressing the spine it improves spinal flexibility and relieves back problems. Also, by stretching your arms back, it helps to strengthen the neck, shoulders, and the muscles in your quadriceps. As you hold Ustrasana, the pose helps to open up the body, including the hips, rib cage, abdomen, lungs, and digestive system, creating a better posture in your body and improve respiration. With a better posture, you feel more confident about yourself and strengthens your thoracic lumbar.



Getting into Camel Pose:
1. Come up onto your knees and spread them hip width apart and thighs perpendicular to the mat. When positioning your knees, you can always bring the knees together for a more intense stretch.
2. Next, place your hands on your hips and gently press your hips forward and lift your chest. After, arrange your feet so that the front of your feet should be pressed into the mat, with the soles of your feet facing upward.
3. Taking deep breaths, slowly withdraw your arms one at a time. Keeping your chest out, start to lengthen as you place your palms on your heels to keep from losing your balance. The more you lean backwards, an arc in your back and neck will soon form. On your exhale, arch your back until your arms are completely straight. Be sure to turn your arms outward so that the elbow creases face forward. As you lengthen, be sure to press you shoulder blades to the back of your ribs to lift your heart.
5. Continue to open up your chest, and push your waist upward towards the sky to keep the form of the arch in your back. Drop the neck and be careful not to strain or tighten the throat. Calmly inhale and exhale in this pose for 20 to 30 seconds.
6. After, slowly bring your hands back to your hips and use them to rise up on your exhale. If your back feels sore after this intense stretch, rest into child's pose.

Tips for Beginners:
1. Spreading the knees apart makes it easier to hold the pose.
2. If your knees start to get sore, put a towel or any other extra padding under your them.
3. If you find it difficult to keep your arms straight while holding onto your ankles, simply roll up a towel and place it over your ankles for you to hold onto. Or, curl you toes under and raise your heels.
4. Also, if you're having problems to keep your thighs perpendicular to the floor, tilt one of the thighs backward as you grasp your ankles, using either the left or right thigh to hold this pose.
5. Hold this pose no longer than 20 seconds.

Physical and Therapeutic Benefits:
Ustrasana is very helpful to those who suffer from respiratory problems like asthma and bronchitis. By lengthening your upper body, you are able to expand the chest and fill the lungs with a great supply of oxygen. Also, the more you open and lift the waist upward, it helps the digestion and reproductive systems function properly. In addition, the arch in your back releases all stiffness from the spine, stimulating the nerves in the spine.

Sources
Professionally demonstrated posture:
http://intentionalbreathwork.com/wp-content/uploads/2009/07/liana-ustrasana-150x150.jpg
Information:
http://www.cnyhealingarts.com/2011/01/11/the-health-benefits-of-ustrasana-camel-pose/
http://www.bikram-yoga-noosa-australia.com/Ustrasana.htm
http://www.4ayurveda.com/health.asp?aid=275