Ushtrasan
(Camel pose)      
There is a lot of competition among people. It’s very difficult to survive without getting success. The mantra for success is to work hard and to work hard. Let’s take a simple example of a UPSC aspirant. The competition in civil services is at its peak and the number of vacancies is less than 1000.  Hence, an aspirant needs to work hard and pre-plan everything. He at least needs to give 10 to 12 hours to their studies. But for him to sit in the position for this long can create a lot more health issues. So, it is very important to keep both your mind and body healthy and fresh.
To avoid all this, you must practice yoga daily. Yoga will help you to distress and release tension. Practicing yoga and following a healthy lifestyle will help you in achieving your success. A healthy body and mind will enhance the chances of success.
One such that could be beneficial for an individual to refresh his mind and body is Ushtrasan. Ushtrasan is a simple seated pose that involves your knee, ankle, back, spine, and hands. You can strengthen all this by practicing one simple asan. Once you get to know how to perform this pose, you will be addicted to it. This pose can be a life-changer for you. This simple pose involves lots of hidden benefits.
Ushtrasan is a Sanskrit word where,Ushtra means camel, asan means pose.
Hence, this pose is also known as camel pose in English. this pose will strengthen your back, neck, spine, ankle, and knee. This pose stretches your chest. It opens up the hips and hip flexor. This pose will enhance the oxygen-carrying blood. The oxygen-carrying blood will refresh your mind and help to rejuvenate. Camel pose can be beneficial to tone up your core. If done correctly, this pose can result in weight loss. Hence, this simple pose is enough for a healthy body and mind.
Benefits:

• Improve mobility: Practicing this pose gives a gentle stretch to your thighs, shoulder, back, chest, and abdomen. The stretch will result in improving mobility.
• Stretch: This pose will provide a good stretch to your abdomen, shoulder, thighs, ankle, knee, back, and spine.  It will reduce tension in the area and make you feel lighter.
• Correct posture: The desk-bound jobs lead to sore muscles, unnecessary tension, and poor posture. Practicing this posture can help you in releasing tension in the area and correct your posture. It strengthens your spine and rectifies the slumpsy posture.
• Shapes up your body: This pose gives a good stretch to your body and helps you in losing excessive fat from your body. Hence, this is a great posture to keep your body in shape.
• Cardiovascular health: This pose helps in improving your cardiovascular health. Practicing this pose will increase the blood flow. The oxygen-carrying blood will enhance cardiovascular health. it also massages your internal organs and provides warmth. The warmth will open up the blocked veins and thus improve cardiovascular health.
• Improve digestion: Practicing this pose will massage your abdomen. the massage in the abdomen helps in improving the digestive system. It strengthens the digestive system and releases excessive gas and bloating. 
• Menstrual cycle: Practicing this posture will help in improving your menstrual cycle. It regulates your menstrual cycle, reduces cramps, and eases menopause. This posture will take care of your complete menstrual cycle.
• Thyroid gland: Practicing this pose will stretch the muscles of the neck. This stretch stimulates the thyroid and parathyroid glands and enhances the functioning of the glands.
• Cervical spondylitis: This pose will help you cure cervical spondylitis. Cervical spondylitis is a condition where the joints and the cartilage-lined discs of the neck are affected. Practicing this posture can help you in curing the problem of cervical spondylitis.
• Reduces abdomen fat: This pose stretches your abdomen and releases the abdomen fat. This pose will massage your abdomen. The massage will provide warmth and the warmth will reduce the fat.
• Strengthen: Practicing this pose will strengthen your lower back. It will provide strength and flexibility to your back. The stretches help in lengthening the spine. The lengthening of the spine helps in increasing the height.
• Pelvic: The pose will massage your pelvic tilt. The massage thus helps in stimulating the pelvic. The process of stimulation thus helps in improving sexual health. It enhances the sexual organs and improves the overall health of our sexual organs. 
• Chest size and lungs capacity: Practicing this pose will help an individual in increasing the chest size. It opens up the chest and enhances lung capacity.
• Loosen vertebrae: Practicing this pose will help us in losing the vertebrae. The loosened vertebrae thus help in increasing flexibility in our spine.
• Blood circulation: Practicing this pose enhances the blood circulation in your body. It increases the oxygen-carrying blood to the body and head. The rich blood hence purifies the body.
• Asthma: This pose is good for people suffering from asthma. This pose increases lung capacity and helps in the treatment of asthma. It also helps in bronchitis.

Technique:
Step 1:  Sit on the floor in the thunderbolt pose. Keep your knees and feet apart.
Step 2: Keep your spine straight and adjust yourself accordingly.
Step 3: Raise your right hand, fold your spine back and touch the heel with your palm.
Step 4: Now with your left palm touch the left heel and balance the pose. Do not force yourself while practicing the pose. Adjust yourself according to your comfort level.
Step 5: Hold on to the pose. Do not force your breathing.
Step 6: Relax and get back to the initial position.
Precautions:

• Do not force yourself while practicing the pose. This may cause severe injury.
• Do not force your breathing while practicing this pose. Forcing your breath might cause injury.
• Avoid practicing this pose if you are suffering from a hernia.
• Do not practice this pose if you are suffering from any kind of injury.
• Practicing this pose is prohibited in case of pregnancy.
• If you are suffering from neck, shoulder, back, spine pain, avoid practicing this exercise. this may worsen your condition.
• Avoid practicing this pose if you have just recovered from surgery.
• If you are suffering from vertigo, do not practice the pose. This will enhance the spinning experience and worsen your condition.

Props and modification:

• Use a blanket to support yourself if you are not comfortable on the floor.
• You can use yoga bricks, a chair, or a blanket under your palms if you are not able to touch your heels.
• Support yourself to the wall or a chair to avoid any kind of injury.