Cobra

Lie face down with your legs extended behind you, tops of the feet pressing into the mat and hands placed flat beneath your shoulders, elbows hugging in close to your ribs.

Press the tops of your feet, thighs, and pubic bone firmly down so your legs stay active and the lift comes from your back, not just your arms.

On an inhale, peel your chest forward and up, straightening your arms only as far as feels easy while keeping your shoulders rolling down and away from your ears.

Keep a gentle bend in the elbows and draw your low belly in to lengthen and protect your lower back, never crunching or jamming into the spine.

Keep the back of your neck long by gazing softly forward and down rather than throwing your head back.

Hold for three to five steady breaths, then exhale and slowly lower your chest, forehead, and arms back down to rest.