Camel pose

Opens the shoulders and chest. Strengthens and stretches your back and legs.

1. Stand on your knees with knees at hip’s width. Make sure that your feet are placed straight behind your knees. Try to spread your toes and feel both your big toes and your little toes on the floor. Be strong in your legs.
2. Breathe in, place your hands on your hips, and push your hips forward. Keep contact with your deep pelvic and abdominal muscles. Roll your shoulders forward, broaden them, and raise your chest up high.
3. Breathe out, move your hands back, and grasp your heels. Weigh down on them with your hands, and raise your chest high. Stretch your neck backward. Push your hips forward so that your back bends backward into an arch. Hold the position for ten deep breaths. If it is difficult to reach your heels, stay with your hands on your waist, bend your back backward as much as you can, and breathe there instead.
4. Breathe in, and rise up again.
5. Do a Vinyasa and return to a seated position.