1. Start by lying face down on a mat with your legs extended behind you and your toes pointing away from your body.
2. Place your hands on the mat under your shoulders, fingers spread wide.
3. Gently press through your hands to lift your chest off the mat while engaging your lower back muscles. This position resembles the cobra stretch and targets the muscles of the lower back.
4. Once you've reached a comfortable height in the cobra position, gently twist your torso to one side, aiming to look over your shoulder while maintaining the extension in your spine. This lateral movement will involve your oblique muscles in the stretch.
5. Hold the stretch for 15-30 seconds, feeling a nice stretch through your obliques and the side of your abdomen.
6. After holding the stretch, gently come back to the center and repeat on the opposite side.
7. Perform 2-3 repetitions per side, ensuring you move in and out of the stretch smoothly and without any jerky motions.
Remember to keep your hips grounded and avoid any discomfort or pain. This stretch is excellent for improving flexibility in the core and back muscles and may also aid in relieving tension.
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