Camel – Ustrasana
Kneel on your mat with your knees hip-width apart. Position your hips directly over your knees with shins flat on the ground straight back from your knees. You can curl your toes under to modify or press the tops of your feet onto the ground.
Here are three arm variations. 1) Supported: If you know you need extra support in your low back, press the palms of your hands, fingers pointing toward the ground, on your sacrum before lifting your chest to arch back. 2) Half-camel: Place one hand on your lumbar spine and lift the other one to the sky. 3) Reach back and place both hands/fingers on your heels behind you.
Lift up through your chest and start to bend back. Pull your lower belly up and in and pull your femur bones back up into your hips. Lift through your core and send your sternum to the sky. Spread wide through your collar bones and drop your head as you pull your shoulder blades down and together.
Breathe deeply from your lower belly as you deepen into the pose. Slowly lift your head up and draw your lower belly in to pull back upright. Sit back on your heels or press to downward-facing dog to rest between poses. Smile and Repeat!