Cobra to Child Pose

1. Start Position (Cobra Pose):

   • Lie face down on a comfortable mat or soft surface.

   • Place your hands under your shoulders, fingers pointing forward.

   • Keep your legs straight with the tops of your feet resting on the mat.

   • Inhale deeply and slowly lift your chest off the ground by straightening your arms.

   • Press your shoulders down away from your ears and look slightly upward.

   • Hold this position for 15-30 seconds while breathing deeply.

2. Transition to Child Pose:

   • Exhale and gently lower your upper body back down, placing your forehead on the mat.

   • Sit back on your heels, allowing your body to relax forward.

   • Extend your arms in front of you on the mat or rest them alongside your body.

   • Keep your knees wide apart for comfort if necessary.

   • Bask in this stretch for 30-60 seconds, breathing naturally and feeling the release in your lower back.

3. Repeat:

   • Gently return to the Cobra Pose by placing your hands under your shoulders again and lifting your chest.

   • Alternate between Cobra and Child Pose several times, spending equal time in each position.

Tips:

• Move slowly and mindfully between poses to avoid straining your body.

• Listen to your body and adjust positions as needed based on your comfort level.

• Maintain a steady and relaxed breath throughout the exercise.