Ustrasana

Meaning: Usta – camel
The asana resembles shape of a camel

Procedure:
Sit on the knees with toes pointing back and resting on the floor. Rest the palms on the hips. Deeply inahle. Then, exhaling, bend back and rest the palms on the heels. Look back and breathe normally for a few times. Inhaling, come back to normal sitting posture.

Benefits:

Cures hunch back
Tones the spine
Expands the chest and abdomen
Improves Respiration
Cures cervical spondylitis
Massages internal organs
Cures drooping shoulders

Limitations:
People with slip disc, enlarged thyroid or severe back ailments should not practise it
Ladies should not practise it in pregnancy and menstruation

Reference:
Lying face downwards, with legs bend and holding the legs, the body should be contracted powerfully.This is ustrasana
– Gherand samhita ( 2, 40)