Continuing from chest expansion and using it as a prep pose, let’s try the camel pose.
Let’s do this
Start from a kneeling position with our hips over our knees and our fists at the tops of our glutes. Let’s begin to draw our elbows back and lift up through our hearts extending the upper back. We keep our glutes engaged to support our lower backs. On an inhale we lift our sternum, and on an exhale, we gently press our hips forward. Eye gaze is up, keeping head in line with spine.
An option if the neck feels strained is to look forward and slightly tuck the jaw. Sometimes I do camel pose by a wall to keep from sinking into my hips because the hips should stay over the knees.
Follow camel with child’s pose as a counter pose and don't forget to breathe! If you are having trouble breathing in this pose, try not going to the fullest expression by easing off to the point where you can breathe freely.
If this position is not right for you (i.e. any discomfort or pain), you can always perform a kneeling chest expansion.
According to this article by DoYouYoga the benefits of camel are not only physical, but emotional and mental as well. Here are some possible benefits you may gain from this pose.
Stretches the entire front of the body, the ankles, thighs and groins,
Abdomen, chest, and throat
Stretches the deep hip flexors (psoas)
Strengthens back muscles
Stimulates the organs of the abdomen and neck
As always, listen to your body! Nobody knows you like you.