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.
5 of 9 | 3b Kneeling Camel
Inhale as you arch your spine and look up and slightly back, keeping your chest open and hips aligned over your knees. Exhale; return to starting position. (Don't try to go too far, too fast: You can deepen your backbend as you gain more experience.) Repeat.
Benefit: Extends the spine. Opens the front of the body, bringing energy to the heart chakra.