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Ushtrasana (Camel Pose):

To get into the pose, kneel on the floor with your knees apart and thighs perpendicular to the floor. Rest your hands on the back of your pelvis and make sure your knees are in line with your shoulders & sole of your feet face the ceiling. With an inhale, draw in your tail-bone towards the pubis as if being pulled from the navel. Simultaneously, arch your back, slide your palms over your feet till your arms are straight. Do not strain your neck; keep it in a neutral position. Maintain the pose for a couple of breaths. With an exhale, come back to the original position. Withdraw your hands and bring them back to your hips as your rise up.

 
This pose helps in improving digestion, stretches & opens the front of the body. The back and shoulder muscles are strengthened by the pose and it also improves flexibility of the spine. Avoid the pose in case of back/neck injury and any fluctuations in the blood pressure.

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