Cobra Pose

1. Lie face down with legs extended, tops of feet on the mat, and forehead resting down.

2. Place hands under shoulders, elbows close to ribs, fingers spreading forward.

3. Press the tops of feet and thighs firmly into the floor, engaging leg muscles.

4. Inhale and slowly straighten arms to lift chest off the floor, keeping pelvis grounded.

5. Keep elbows slightly bent (baby cobra) or straighten for deeper backbend.

6. Draw shoulders back and down, opening across the collarbones.

7. Gaze forward or slightly upward, keeping the back of the neck long.

8. Hold for several breaths, then exhale to lower back down with control.