Build up to a great stretch

Many yoga postures can help improve your flexibility, but some moves, such as the camel pose, should not be done by everyone. Although it is excellent for stretching the entire front of the body, you need to build up to it by first doing the hands-on-hips version. Neither move should be done if you are in your second or third trimester of pregnancy, have herniated lumbar disks or knee injuries.

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1 Kneel with your knees hip-width apart and your feet parallel, toes pointed straight back. Place your hands on your hips with your thumbs pointed toward each other and fingers pointing out. On an inhale, tuck your tailbone and press your thighs forward. Lift your rib cage and chest and slowly arch your back. Look upward and move only as far back as you can while breathing comfortably and freely. Hold for five or six breaths and return to the upright position.

2 For the full camel pose, first arch your back with your hands on your hips, pause to inhale, and on the exhale, continue to arch through the whole spine. Reach down and place your hands on your heels. Firmly press your palms down on your feet to help you lift your chest and upper back. Protect your lower back by keeping your hips directly above your knees. Hold this posture for three to five breaths, then on an inhale, lift your sternum and push off with your hands to return to the upright position.

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-- Karen Voight