Cobra Pose – Yoga Journal

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  1. Begin on your belly with your feet hip-distance apart and your hands placed beside your ribs.
  2. Extend your big toes straight back, and press down with all ten toenails to activate your quadriceps.
  3. Spin your inner thighs to the ceiling (to broaden your lower back) while firming your outer ankles into your midline (to prevent your feet from sickling).
  4. Pressing down lightly with your hands, start to raise your head and chest while rolling your shoulders back and down.
  5. Keep the back of your neck long, and focus on lifting your sternum versus lifting your chin.
  6. As your arms start to straighten, move slowly and mindfully.
  7. Make sure to emphasize pulling your chest forward and coiling your thoracic spine rather than pushing onto your lower back—this is an important distinction, because your pelvis remains on the floor.
  8. Move the bottom border of your…

 

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