Cobra Stretch

1. Begin by lying face down on the floor or a yoga mat with your legs extended behind you, tops of the feet touching the ground, and hands placed under your shoulders.

2. Press your legs and hips down into the floor. Bring your elbows close to your ribcage.

3. Inhale as you gently use your back muscles to lift your head and chest off the floor. Keep your shoulders relaxed away from the ears.

4. Press lightly through your hands, but do not rely solely on arm strength; the lift should come from your back muscles.

5. Keep a slight bend in your elbows and maintain a soft gaze forward or slightly upward, being careful not to strain the neck.

6. Hold the pose for 15 to 30 seconds, or as long as comfortable, and maintain even breathing throughout.

7. As you exhale, slowly lower your chest and forehead back to the floor.

8. Rest for a few seconds and repeat if desired, or transition to another pose.

The Cobra Pose is known for strengthening the back, encouraging the spine's natural flexibility, and opening the chest. It is a commonly included pose in various yoga routines and is also used as a gentle warm-up exercise.

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