1 - Begin in Ustrasana, Camel pose.
2 - Inhale and lift lower part of belly up. But ensure you pull it in before you raise it. While you do this, move tailbone downwards to stabilize lower back. Gently exhale.
3 - Inhale, and pull up both arms, such that they are along ears. Bring palms together if possible. Exhale and then move backward, making sure lower back is long but stable. Make sure there is no pain or strain. Inhale and then go further, sternum first.
4 - Gently lift shoulders and squeeze elbows towards each other. Move head back, and hold pose for at least five breaths.
5 - Inhale again, and let arms reach the floor. Press feet into the floor, and then bend the knees only as much as it is necessary to reach the palms of the hands, reaching outside each foot. Keep moving backward as you check with lower back from time to time.
6 - Walk hands backward towards knees so that fingers meet the heels. Once they do, clutch them tightly.
7 - Now as you hold both feet, squeeze the elbows towards each other, and push the hip forward while keeping the space and length of lower back intact.
8 - As you exhale, bend elbows and fix them on floor. Hold the position for about 30 seconds to one minute, or as long as you are comfortable.
9 - Gently come out from the posture while keeping your breath normal. Roll on your spine and assume the Balasana or the child’s pose before you come back to normal.