Supported Camel

Kneel upright with your knees hip-width apart and your shins and tops of the feet pressing into the mat; cushion the knees with a folded blanket if they feel tender.

Set a block at its tallest height just outside each heel, or have a chair behind you, then bring your hands to your lower back with fingers pointing down.

Lift your chest toward the ceiling and press your hips forward over the knees, drawing the tailbone down and engaging the glutes to protect and lengthen the lower back as you begin to arch.

Reach one hand at a time back to rest on the blocks or chair, keeping the lift in the sternum so the backbend spreads evenly through the upper spine rather than crunching the lumbar.

Keep the back of the neck long and the chin slightly tucked to avoid straining the neck, breathing steadily into the open chest.

Hold for 3 to 5 breaths, then bring your hands back to your hips one at a time and lead with the chest to rise back up to kneeling, resting in Child's Pose afterward.