Twisting cobra

Tiryaka bhujangasana

• Lie on the stomach with the legs separated and the feet shoulder width apart.
• Tuck the toes under to come onto the balls of the feet.
• Place the palms of the hands on the floor underneath the shoulders and have 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.
• Twist the head and upper torso to look over the left shoulder and gaze towards the right heel.
• Hold for a few seconds then return to the centre and twist to the right side.
• Hold for a few seconds then return to centre and lower the body to the floor.
• Practice up to 5 rounds.

[tabs style="default"]

[/tabs]