Foundations of Asanas--Bhujangasana/Cobra Pose

💟How to do:

1. Lay down on belly, keep legs and feet together, engaged and long, pressing the top of your thighs and feet firmly into the ground;

2. Place hands under your shoulders, keeping elbows in toward midline;

3. Inhale, slowly straighten your arms and lift your chest off the ground, keeping the backbend through the whole spine. Do not pinch the low back.

4. Draw shoulder blades against the back and shoulders down away from your ears; lift up chest and gaze softly forward. Reach the crown of your head upward. Do not dump the head back.

5. Hold the pose for 30 seconds to 1 minute. Breathe smoothly.

6. To come out, exhale, slowly bend your elbows and lower your chest down onto the ground.

7. You may come into Child's pose to release the tension on your back.

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💟Modifications:

If you have a stiff back, simply keep your elbows bent and hold as baby cobra. As you get more flexibility on your back, you may start to lift up your chest more. Just be mindful that once you feel you are compressing your low back, please just stop there.

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