Ustrasana (camel pose)
This is an advanced back extension, which should only be attempted by those of you have a perfectly healthy back. If your back is OK, but you have problems with your neck you can still do this, but don't let your head drop back, keep looking ahead so that you don't strain your neck.
You should start by warming up your back with a few rounds of cat-cow and a couple of spinal twists at least (even better if you do it after a few rounds of Surya Namaskar or Chandra Namaskar).
I give all the instructions in the video, but one thing I did not mention is that your knees should be hip-width apart.
BENEFITS: Ustrasana stretches the chest, abdomen, quadriceps and hip flexors. It improves flexibility of the spine and strengthens the back muscles, thighs and arms; it helps slim the thighs and opens up the hips.
CONTRAINDICATIONS: lower back or neck injuries; high blood pressure; insomnia. If you have any questions, please get in touch via the contact form, I'll always be pleased to help :-)