Cobra Pose

• Lie face down on the floor. With your legs stretched back, rest the tops of your feet on the floor. Spread your hands on the floor under your shoulders. Tuck the elbows back against your body.

• Press the tops of the feet and the pelvis firmly into the floor.

• Inhale and straighten the arms so that the chest lifts off the floor. Go only as high as you need to in order to keep the pelvis on the ground. Press the pelvis into the floor for stability, but do not lock the buttocks.

• Firm the shoulder blades against the back and puff the side ribs forward making sure not to push the front ribs forward. Lift the head up towards the ceiling, elongating the spine. Hold for 15-30 seconds. Release back to the floor with an exhalation.

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