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.
