So for those of you that are slightly stiffer in the shoulders or that want to experience more opening in the chest, we'll try another variation using the chair and a bolster. So you'll come back here, coming back to the set of Ustrasana, Camel Pose, the feet and knees are slightly apart, hip width apart, again pressing the feet down, remember the rolling of the shoulders back. So here instead of bringing your hands to your heels or to the blocks, you have the stability and the aid of the chair. You want the chair in close to you. The first variation when we work on the chest, you'll bend arms, lift the chest and of course here, make sure your pelvis is stable and firm by dropping the back of the pelvis down, lifting the pubic bone abdomen up, bring the hands to the bolster, keep the back of your body dropping and then from here you can lift way back. Now, you may want also to bring the chair closer and so the chair is against your sacrum or almost against your tail bone. Again bring the arms down, lift the chest, lifting the chest comes from the sternum and from below the shoulder blades supporting you. Open the chest, broaden the collar bones, taking the head back. You can keep it just in moving back in some cases your head to head could come back to the back bar of the chair.