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Kneel on your mat with knees hip-width apart. Position your hips directly over your knees with shins flat on the ground straight back from your knees. You may curl your toes under to modify or press the tops of your feet into the ground.
Here are three arm variations: 1. supported – if you know you need extra back support – press the palms of hands fingers pointing to the ground, on your sacrum before lifting your chest to arch your back. 2. half-camel – place cone have on your lumbar spine and lift the other to the sky. 3. Full expression – reach behind and place both hands on your heels.
Lift up through your chest and start to bend at the upper back. Pull your lower belly in and up; femur bones pull back into the hip sockets. Lift through the pelvic floor and send your sternum to the sky. Spread your collar bones and drop your head as you pull your shoulders back into your spine.
Breathe deeply as you deepen your pose. Slowly lift your head up and draw your lower belly in to pull back to stand. Sit back onto your heels to rest. Smile and do it again!