KEY AREAS: Stengthens the Spine, Reduces Stress and Fatigue, Relieves Back Pain, Enhances Flexibility.
START POSITION: Lie face down on the floor with palms flat on the floor on either side of you level with your shoulders.
NOTES: Now slowly raise up with your arms. Try not to move any part of your body except arms (to push up) and back muscles to lift up your torso. Keep pushing up until your arms are straight and your face is looking skywards at about 45° above the horizontal. Do not move your legs – just pretend that you are paralyzed from the waist down to your toes.
Your wrists should be bent and angled so that your fingers are splayed and pointing forwards. Your feet should be about shoulder width apart with your toes pointing backwards, heels pointing forwards towards your head. Concentrate on all aspects of form for the Cobra because this is a beautiful exercise with multiple benefits – both physical and mental.
Stop and hold as soon as you feel any discomfort because it is very dangerous to overstretch the lower back. Beginners should not expect to be able to reach the full vertical upper body position. It can take months of practice to achieve this.