Ushtrasana (camel's pose) is designed to maintain the flexibility of the back and youth of the body. In addition, it helps to gain control over the sexual sphere and is one of the exercises that must necessarily be performed regularly by those who practice Brahmacharya - sexual abstinence.
Without these exercises, Brahmacharya, from the most powerful means of accumulating and sublimating energy by virtue of spirit, turns into a naked and, moreover, very destructive principle.
Technique of execution. Get down on your knees, pulling your toes back. The distance between the knees and between the feet is the width of the pelvis.
Fall down on the heels - in Vajrasana with slightly wound legs. Put the palms of your hands on your feet, breathe in, perform the Mula-bandh and rise with exhalation, slowly pulling the spine up.
When the arms are completely straightened, lift the trunk at the expense of the front of the chest. As a result, the trunk is stretched along a smooth arc, the spine lengthens, evenly bending backwards to the limit in all parts, the thorax is straightened, the shoulders are withdrawn to the sides and back.
Do not tilt the head, but take it as far as possible back, stretching your neck along the curve that continues the smooth arc of the spine.
Anyone who finds it difficult to accept this position by leaning on the feet can grab the ankles of the same name with their hands.
After holding his breath after exhalation, stay in the asana for 10-15 seconds. With a breath, go back to the starting position - sitting on his heels. Repeat two more times. In the end, rest on your back.