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Step 1
Kneel on a comfortable surface with your knees about hip width apart and your big toes touching with the tops of your feet flat on the floor. Place a chair behind your so that the edge of the seat gently touches your buttocks while your feet rest under the seat, between the legs.
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Step 2
Place your hands on the top of your buttocks with fingers turned down and tuck the tailbone under. Inhale deeply, lifting your chest and drawing your elbows back. Lift your chin and exhale as you gently lean back. The seat of the chair should keep your hips held forward, as your hips should remain directly above the knees.
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Step 3
Release your hands from your back and reach backwards, taking hold of either the edges of the chair's seat or high up on the front legs. Now turn your arms so that the creases of the elbows point forward and begin to breathe deeply into the pose.
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Step 4
Hold the camel pose for 30 to 60 seconds. When ready, inhale deeply, slowly lifting your head and then bring your hands to your front hip bones. Continue your inhalation as you lift your chest up to your kneeling position. Drop your buttocks onto your heels and your chest to your thighs, resting in child's pose for a few moments.
