Ushtra = Camel, Asana = Pose/Posture

Steps:

Stage 1:

1. Sit in Vajrasana.  Stand on your knees,  separate your knees and keep your feet about hips width apart. Keep your hands at your side
2. The knees and feet should be together but may be separated if this is more comfortable.
3. Inhale, stretch the arms sideways and raise them to shoulder level.
4. Inhale and exhale, lean backward, slowly reaching for the left heel/ankle with the left hand and then the right heel/ankle with the right hand. Do not strain.
5. Push the abdomen forward, trying to keep the thighs vertical, and bend the head and spine backward as far as possible. Make sure the chest is expanded and the neck is flexed backwards with a gaze towards the sky.
6. Take a normal breath 2-3 times while you are in the pose or as long as is comfortable.
7. Inhale, return to the starting position by slowly releasing the hands from the heels one at a time.

Stage 2:

1. Stand on the knees and flatten your front of the toes with the arms at the sides. In first stage you are standing on the toes, now you are flattening the front of the toes.
2. The knees and feet should be together but may be separated if this is more comfortable.
3. Inhale, stretch the arms sideways and raise them to shoulder level.
4. Now Inhale and exhale, lean backward, hold your left heel with left hand, place your left palm on the sole of the foot and hold your right heel with right hand, place your right palm on the sole of the foot. Do not strain.
5. Push the abdomen forward,  thighs vertical,  bend the head and spine backward as far as possible, and the chest is expanded.
6. Take a normal breath 2-3 times while you are in the pose or as long as is comfortable.
7. Inhale, return to the starting position by slowly releasing the hands from the heels one at a time.
8. Repeat this process 2 more times.
9. Once in the kneeling position, you can rest in Shashankasana or  Balasana for a few  seconds.

Tips:

If you have pain in the knees, you may place a cushion below your knees to ease your way into the pose.

If you are not able to reach your toes, you may place the yoga blocks on the side of your heel  and try to bend the body back, with regular practice you will be able to reach the toes within a few weeks.

Benefits :

1. Stretches the whole front of the body.
2. It removes constipation.
3. Opens the chest, improving respiration.
4. Improves your posture.
5. Relieves the body of lower back ache.
6. Helps overcome menstrual discomfort.