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.

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