How to Perfect Your Cobra Pose

1. Instructions

   1. Starting Position:

      • Lie face down on your yoga mat.
      • Keep your legs straight and close together, with the tops of your feet pressing into the mat.
      • Place your palms flat on the mat under your shoulders, with elbows close to your sides.

   2. Align Your Body:

      • Ensure your toes, knees, and hips are aligned.
      • Gently press the tops of your feet and thighs into the mat.

   3. Engage Your Core:

      • Inhale deeply to prepare your body.
      • Engage your abdominal muscles to protect your lower back.

   4. Lift Your Chest:

      • On an inhale, press into your palms and slowly lift your chest off the mat.
      • Keep your elbows slightly bent and close to your sides.
      • Roll your shoulders back and down, away from your ears.
      • Lift only as high as feels comfortable, ensuring no strain in your lower back.

   5. Hold the Pose:

      • Keep your gaze slightly forward or upward (not craning the neck).
      • Hold the pose for 15–30 seconds, breathing deeply and evenly.

   6. Release the Pose:

      • On an exhale, slowly lower your chest back to the mat.
      • Rest your head on one side or transition into Child’s Pose for relaxation.

• Tips

  • Avoid Overextension: Do not push your body beyond its natural range of motion. The lower back should feel stretched, not compressed.
  • Keep the Hips Grounded: Ensure your hips and thighs remain on the mat to avoid placing excessive pressure on your lower back.
  • Engage the Core: Activating your core muscles helps stabilize your spine and protects your lower back.
  • Breathing is Key: Focus on slow, controlled breaths to deepen the stretch and enhance relaxation.
  • Elbow Position: Keep your elbows close to your body and avoid locking them.
  • Modify If Needed: For a gentler stretch, keep your elbows bent more deeply, or use a folded towel under your hands for support.

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