Note: We recommend that you use either this posture or the cobra I posture in the following section, not both. Cobra I is less strenuous than cobra II, so go with cobra I if you aren't sure. Flip to Chapter 11 for further clarification.
As we explain in Chapter 11, most folks simply do too much forward bending. Finding a way to compensate with some form of back bend is important.
1. Lie on your abdomen, with your legs at hip width and the tops of your feet on the floor.
You can also separate your legs further and roll your heels outward and toes inward.
2. Bend your elbows and place your palms on the floor with your thumbs near your armpits.
Rest your forehead on the floor and relax your shoulders (see Figure 22-11a).
3. As you inhale, press your palms against the floor and lift your chest and head forward and up (like a turtle coming out of its shell), keeping your buttocks loose.
Keep the top front of your pelvis on the floor and your shoulders relaxed. Unless you're very flexible, keep your elbows slightly bent and roll them inward toward your trunk.
5. As you exhale, lower your torso and head slowly back to the floor.
Repeat Steps 3 through 5 six to eight times.
(ftNG/ Move slowly and cautiously in all of the cobra-like postures. Avoid any of the postures that cause pain in your lower back, upper back, or neck. If cobra II is too strenuous, use cobra I, which appears in the following section, or repeat the lying arm raise, which we cover earlier in this chapter.
Was this article helpful?