Camel - Ustrasana

STEPS : Come onto your knees, place them hip-width apart, and then tuck your toes. Engage your inner thighs, draw your lower belly in and up, and roll your shoulders back  On an inhalation, lengthen through both side waists, lift the chest up,  With the lower body stable, on an exhale start to come into your backbend keeping the chest lifted and without crunching the neck or lower back As you lean back, find your blocks or heels with your hands – or you can do this one side at a time by circling one arm up and behind you Keep your inner thighs engaged, firm the shoulder blades into the back and stay for a couple of breaths  Use your inhalation to help you come back up, then sit on your heels with a neutral spine for a moment.