Camel Pose (Ustrasana) opens the chest magnificently and helps correct round shoulders, so it really helps improve posture. It limbers and strengthens the spine, firms the neck, waist, abdomen and legs, and benefits the thyroid gland and reproductive organs.
Camel Pose – How To
1 Come up onto your knees with your body upright, hands on your waist.
2 Come up onto your toes bringing your heels higher.
3 Place your right hand securely onto your right heel, and your left hand onto your left heel. You should begin to feel the stretch in your chest and compression in your lower back.
4 Push your chest to the sky and allow your head to come back.
5 Breathe deeply to get the most of this asana.
6 Release with care, beginning with bringing the head into a more upright position before releasing the hands one by one.
If you are comfortable and wish to increase the depth of the posture, bring the tops of your feet onto the floor (as in the photo above).
Do not perform this asana if you have blood pressure problems or have a serious back or neck injury.