Ushtrasana (Camel Pose) -
Step down on the ground. Your knees, hips and thighs should be perpendicular to the floor.
Move your thighs in towards each other.
Rest the hands on your hips. Place your palms on your buttocks and keep your fingers pointing to the ground.
Bring your chest in the upward direction and lower your arms a little thus trying to bend your body backwards.
Try to place your hands on the ground firmly. Make the palms touch the ground on the full.
Rest the front portion of your feet comfortable. Now, balance the entire body weight on your palms and feet. Assume that you're being supported by four entities.
Breathe normally do not stop at any stage.
Raise your hands and interlock your feet with your fingers slowly. Or you can just touch them.
Remain in this pose for around 15-30 seconds (if you can) and then release.
Repeat the pose 5 times throughout the duration.
Strengthening of the arms and shoulders,
Relieves mild pain in the back,
Expands the rib cage,
Improves blood circulation to brain.