Cobra Pose

Instructions

1. 1Lie face down with your legs extended and the tops of your feet pressing into the mat.
2. 2Place your palms flat on the floor directly under your shoulders, fingers spread wide.
3. 3On an inhale, press lightly through your hands and lift your chest off the floor, keeping your elbows close to your ribcage.
4. 4Roll your shoulders back and down, broadening your collarbone and opening your chest.
5. 5Keep your lower ribs on or close to the mat, engaging your core to protect the lumbar spine.
6. 6Hold for 3 to 5 breaths, lengthening through the crown of your head with each inhale.
7. 7To exit, exhale and slowly lower your chest back to the mat.

Contraindications & precautions

• ⚠Lower back injury or lumbar compression — the extension loads the posterior discs; keep the lift low and the core engaged, or substitute with Sphinx Pose.
• ⚠Wrist injury or carpal tunnel syndrome — bearing weight on the palms can aggravate these conditions; try placing forearms on the mat instead.
• ⚠Pregnancy beyond the first trimester — lying prone on a rounded abdomen is contraindicated; replace with a supported Cat-Cow or a standing backbend.