The Cobra

Lying on your belly, stretch your legs to the end of the mat behind.

With spread hands under the shoulder, keep the elbows drawn in toward the ribs. Squeeze your butt muscles to imprint your pelvis into the mat, but draw your lower belly away from the mat, as if you had a grape under your lower belly and were trying not to squash it. Keep the eye gaze down between the hands, drawing the crown of your head to the wall in front.

Engage the muscles in your spine to lift the head and chest from the mat. If it feels good for your back, press into the hands and lift a little higher, trying to keep the hips grounded. If you experience any back pain, gently ease out of the pose, otherwise hold it for 5 breaths and follow it with extended child’s pose.