One move
Cobra Pose
Mobility
Core
Upper body
How to read ahead. Do to go one move at a time.
Lie on your stomach, place hands under the shoulders, and gently press up to lift the chest while keeping the hips down. Soft back extension.
Option. Keep the elbows bent and lift only as high as feels good. For a gentler version stay on the forearms (sphinx).
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1
Lie face down with legs extended, tops of the feet on the floor.
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2
Place your hands under or slightly ahead of the shoulders, elbows close to the body.
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3
Press gently into the hands to lift the chest and head, keeping the hips and legs grounded.
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4
Draw the shoulders away from the ears and lengthen through the crown of the head.
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5
Hold with easy breathing, then lower with control.