Cobra

The Cobra is a face-down position in which you lift the upper body, curling up and back like the snake. By holding the posture, the deep and superficial muscles of both the back and abdominal region are toned and strengthened. It increases backward bending flexibility in your spinal column and relieves tension particularly in the lower back region.

1. Begin in the Frontal Corpse. Bend your elbows and place your hands flat on the floor beneath your shoulders. Tilt your head forwards until your forehead touches the floor. Tuck your elbows into your sides.

2. Inhaling steadily, roll your head back slowly, raising your forehead and bringing first your nose, and then your chin, into contact with the floor. Keep pressing down with your hands.

3. Continue the steady inhalation as you slowly push down with your arms to raise your head and chest up, arching backwards away from the floor. Try to press your hips and legs down into the floor, allowing only your upper body to be lifted up.

4. Arch back as far as is comfortable by raising your chest and abdomen. Keep your hips on the ground. Roll your neck back and look up. Breathe as you hold the pose for 10 seconds. Take a deep breath, and exhale as you roll slowly out of the posture, uncurling your back first and keeping your head back until last. Repeat three times.