Cobra Pose

Yoga-style stretching pose that opens the chest and hip flexors while building core stability. Excellent for improving posture and spinal mobility.

Instructions

1. Lie on your stomach on a mat with your legs extended and the tops of your feet flat on the ground.
2. Place your hands under your shoulders, elbows close to your ribs.
3. Press your hands and the tops of your feet into the floor as you lift your chest upward, straightening your arms (or keeping a slight bend for a gentler version).
4. Draw your shoulders back and down, opening your chest to the sky.
5. Hold this position while breathing deeply for 15-30 seconds or as long as comfortable.
6. Lower yourself back to the starting position and rest.

Tips

• Keep your shoulders relaxed away from your ears; avoid scrunching your neck.
• This pose stretches the front of your body, especially the chest and hip flexors.
• Do not push too hard if you have lower back sensitivity; keep your hips on the floor.
• Breathe deeply and steadily throughout the hold.
• Perform this stretch after upper body exercises or as part of your mobility routine.
• A gentler variation is to keep your elbows slightly bent and let your forearms support you more.