This is a sequence that focuses on opening the chest and hips using Camel Pose (Ustrasana), Hero Pose (Virasana) and Reclined Hero Pose (Supta Virasana).
If you are working toward greater flexibility and/or are a beginner, use bolsters to support your knees and back during Hero and Reclined Hero Pose. Sit on a bolster during Hero Pose, and lay back on a bolster during Reclined Hero Pose. Camel Pose variations include placing your hands on your hip, elbows facing backward, or flexing the feet and placing the hands on your heels. Not only do these poses act to open the hips and chest, they also are a powerful stretch the arms, back muscles, abdominals, and legs.
The hero pose is excellent for shoulder pain and chronic pain of the cervical plexus in the upper spine. The key is locking your shoulders next to your spine and down your ribcage. Subsequently then reaching out through your elbows to create length in your arms. You will feel the length being created in the muscles of your arms and shoulders. If you suffer from significant chronic cervical plexus back pain, ease into maximizing this pose over time.
Check out this Headstand Flow!