Cobra Pose with Wide Leg

Cobra Pose with Wide Legs

Starting Position:

1. Begin by lying flat on your stomach on a comfortable surface or mat.

2. Place your hands under your shoulders, keeping your elbows close to your body.

**Movement 1. Positioning:

• Ensure your legs are straight and wide apart, about hip-width or wider.

• Keep the tops of your feet flat against the ground.

2. Inhale and Lift:

   • As you inhale, press your palms into the ground and gently lift your chest off the mat.

   • Draw your shoulder blades back and down, away from your ears.

3. Engage Your Back:

   • Focus on engaging your back muscles while keeping your lower body relaxed on the mat.

   • Your gaze should be directed slightly upward.

4. Hold the Position:

   • Hold this position for 15-30 seconds, breathing deeply in and out.

   • Avoid straining your neck; keep it in a neutral position.

5. Exhale and Release:

   • To come out of the pose, exhale slowly while lowering your chest back to the mat.

6. Repeat:

   • You can repeat the pose 2-3 times, ensuring you maintain good form.

Tips for Beginners:

• If you feel discomfort in your lower back, ease out of the pose and lower your chest more to the mat.

• Focus on your breathing and ensure your movements are smooth and controlled.