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.