To start: Begin with 3 to 5 repetitions of each move, no matter how fit you are. When you finish each move, pause and take 3 full breaths. To progress: Take your time with this practice. Add 1 to 2 reps each week, or as you feel ready, and work your way up to 21 consecutive reps of each exercise.
4 of 9 | 3a Kneeling Camel
Kneel with your torso erect, creating a straight line from your shoulders down to your knees, toes tucked under. Place your hands on your lower back for support, fingers slightly open and pointing downward.