Stand on your knees with your toes tucked. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel. Hold a dumbbell comfortably with both hands in front of your chest. I use an eight-pounder. Take a breath in and as you exhale, use your quad muscles to lower your torso behind you. Don't arch your back as in Camel pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position. Repeat for a total of 15 times. Complete a total of three sets.