Cobra pose

Bhujangasana

• Lie on the stomach with the legs straight and the feet together.
• Place the palms of the hands on the floor underneath the shoulders with the fingers pointing forward.
• Tuck the elbows in close to the body.
• Rest the forehead on the floor and close the eyes. Relax.
• Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
• Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
• Lengthen and stretch the spine into a backwards curve and direct the gaze up.
• Hold for as long as comfortable then slowly release by bending the elbows, lowering the navel, chest, shoulders and finally the forehead to the floor.
• Practice up to 10 rounds.

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