Cobra – Bhujangasana

cobraBegin by lying face-down on the floor with your legs extended behind you, spread your legs  hip width apart . The tops of your feet should rest on the mat do not tuck your toes.

Place your hands under your shoulders, next to your chest, with your fingers pointing toward the top of the mat. Keep your elbows close to the sides of your body.

Inhale as you gently lift your head and chest off the floor. Keep your chin tucked in so that you keep your spine aligned. Remember your hands are only there for support and should not carry enough weight, you engage your lower back muscles to come off the floor.

Draw your shoulders back and your open your chest from the sternum, but do not crunch your neck. Keep your shoulders dropped away from your ears.

Keep your elbows hugged in to your sides. Broaden across your collar bones and lift your heart. Glide the tops of your shoulders away from your ears. Distribute the length of the backbend evenly through your entire spine.

On your exhale lower your body  and forehead back down on the mat. Repeat this a few times and after a few combination of body breath movement, hold the position for a few breaths.

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