Strengthens: Shoulders; Stretches Front of Body
Kneel on floor with feet behind you, legs slightly apart.
Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging).
Gaze up toward ceiling while pushing your hips forward and arching spine; hold for 7 to 10 breaths.
2. Thigh Stretch
Strengthens: Glutes, Core; Stretches Quads
Release from Camel and return to start.
Inhale, then exhale while leaning back from hips, this time without bending spine, so your body forms a straight line from ears to knees.
Place hands on hips (easier) or extend arms in front at shoulder height (more challenging).
Come back to start, then repeat. Do 7 to 10 reps.
3. Rising Lunge
Strengthens: Legs, Glutes, Hips; Stretches Back
From thigh stretch, bring left foot in front of you, left knee bent 90 degrees.
Lift right knee off the floor, straightening leg behind you.
Sweep arms out as you rise; then lower arms as you sink back down.
Do 4 reps; switch sides and repeat.