Ustrasana The Camel
1. Kneel on a flat surface, thighs, calves and ankles together, toes pointed behind you and parallel.
2. Place your hands on your thighs, fingers pointed down.
3. Gradually arch the neck backward to its maximum.
4. Advance the thighs forward to vertical and keep them there.
5. Extend the lumbar and thoracic spine, and bring first the right hand, then the left hand backward, resting the heel of the hands on the heels, fingers in line with the toes.
6. Raise the upper lumbar spine and lowest ribs upward as far as you can; tighten the buttocks to improve the arch of the entire spine. Breathe quietly for 30-60 seconds.
7. Exit the pose by sitting back down on your heels and simultaneously bringing your hands in your lap.
1. Place a card chair about 2-3 feet from a wall, and facing away from it. Place another card chair directly in front of the first one, facing toward it.
2. Straddle the chair furthest from the wall as shown.
3. Holding onto the arms of the chair, hook your legs one by one under the other chair.
4. Slide backward on the chair until your buttocks are almost at the junction of the seat and back of the chair closest to the wall. Your feet should be fl at against the wall.
5. Now raise your hands to grasp the arms or back of the chair that is furthest from the wall. Slowly throw your head back and lift the upper chest still further. Breathe naturally for 20-30 seconds.
6. Lower your legs together or, if necessary, one at a time. You may use pillows under the ribs and upper lumbar spine as needed also.
1. Slip your legs between the back and seat of a card chair. Be careful not to tip the chair, a common occurrence. If things are unstable or appear to be, place the chair next to a wall and/or use a helper. Fig 
2. Slide the buttocks forward enough so that when you lie back, only the top halves of the shoulder blades extend off the edge of the seat of the chair. Fig 
3. Place the feet fl at on the floor, toes facing forward, legs parallel and in line with the hips. Hold the chair back when descending. Fig 
4. Gradually let your head and neck and upper shoulder region descend further and further, puffing out the chest and bending the upper thoracic spine around the front edge of the chair. Fig 
5. After comfortably remaining in the position at least 10 seconds, and possibly for 20-30 seconds, raise your arms over your head, palms upward, allowing the weight of your arms to further open the chest Fig .
6. Remain breathing normally for 20-30 seconds.
7. Grasp the seat or side or back of the chair to return to upright on exiting the pose. Be careful of tipping the chair on entering and leaving.
More Advanced Intermediate Ustrasana
Proceed as in the intermediate pose above, but at direction 3, do not slide the buttocks as far between the seat and back of the chair.
1. Allow the entire shoulder blade to hang free beyond the front of the chair seat. Fig 
2. Raise your arms over your head and behind you, placing palms on the floor. Fig 
3. Now bring your feet as far beneath the chair as possible.
4. Breathe normally and evenly for 20-30 seconds.
5. To intensify the pose, grasp the chair supports and gently arch still further. Fig 
6. Then return your feet to fl at on the floor, calves and thighs parallel.
7. Reach your hands above and in front of you, grasping the back or seat of the chair to help you ascend back to the straddle position.Fig