1) Kneel on a yoga mat with your knees hip width apart and thighs perpendicular to the floor. Press your shins and the tops of your feet firmly into floor. As you inhale, lengthen your torso. 2) Begin to open the heart's center as you let your arms dangle back towards your ankles. Use the breath to relax the body, particularly your abdominal muscles; the posture is very difficult if you are tense in the torso or buttocks.
3) Lean back to fully open the heart's center and, one at a time, place the palms of your hands on the heels of your feet with the fingers pointing towards the toes. If you cannot reach your feet while they are flat on the ground, you may elevate your heels by rising to the balls of your feet.
4) Let the head hang freely and soften the throat muscles. The breath should remain slow and rhythmic. Stay in this pose anywhere from 30 seconds to a minute.
5) To exit, place the hands on the hips and inhale to lift the head and torso up into the original kneeling position. If needed, rest in child's pose for a few breaths.
Resources:
1) "Yoga Journal," http://www.yogajournal.com/poses/688, steps of ustrasana
2) "Fohn," http://fohn.net/camel-pictures-facts/, photo
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