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.