Cobra Pose

Lie on your belly with your legs stretched behind you on the mat slightly wider than hip-distance apart.

Place the top parts of your feet on the floor and press them into the floor.

Squeeze your shoulder blades together and back.

Tuck your pelvis in, draw your navel towards your spine, and press your pubic bone firmly into the floor.

Spread your hands on the floor under your shoulders, so your palms come to rest on the mat directly under your armpits, with fingers facing forward.

Hug your elbows at the side of your body.

Inhale, press palms down into the floor and using your back muscles, slowly lift the crown of your head, then neck, and then chest, gazing forward.

Hold the pose for several breaths.

Exhale, and slowly release your upper back, neck, and head down to return to the starting position.