Cobra (Baby to Full)

(Bhujangasana)

Benefits:
Physical: Strengthens back muscles and backs of legs; opens chest
Emotional: Uplifting, energizing
Rx for: Depression, lower back discomfort

1. Lie belly down, toes and forehead press gently into the floor.
2. Place palms next to body on sides of the chest, elbows bent, fingers point straight ahead.
3. Press into palms, curl shoulders and chest off the floor.
4. Lift hands 3 inches off the floor.
5. Place palms back down, keep chest up.
6. Press into palms, lift hips and torso off the floor into a mini backbend.
7. Hold for 3 to 5 breaths.
8. Lower hips, belly, and shoulders to the floor.
9. Place forehead on mat.
10.  Release arms straight alongside the body, palms up.

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