The Cobra

With this position, you stretch the chest and strengthen the muscles of the lower back. The Cobra improves flexibility in your spine, which is essential for balance. It also unties the knots of tension that tend to build up in your back, allowing you to move more freely and comfortably in all your daily activities. The Cobra is excellent therapy if you suffer from low back Pain.

1. Roll over on your belly, legs outstretched. Place the palms of your hands on the floor just beneath your shoulders. Keep your elbows tucked in close to your sides. Lift your head gently so your chin rests lightly on the floor. (For a gentler stretch, turn your fingers toward each other with your elbows turned out.)

2. While slowly inhaling, begin raising your chin and upper chest off the floor. Focus on using your back muscles, not your arms, to lift yourself. Your palms should be resting lightly against the floor, not pressing against it. Take a deep, full breath and, as you exhale, relax your shoulders and pull them away from your ears. Hold this stretch, while taking several breaths, only for as long as it is comfortable.

3. Gently lower your chest back to the floor. Turn your head and rest your cheek against the floor, and let your arms relax loosely at your sides. Continue breathing, nice and deep.

4. Return your palms to the floor beneath your shoulders. Lengthen your legs out behind you.Lift your head and rest your chin on the floor. This time, as you inhale, press your palms against the floor as if you are doing a push-up (unless you are doing the gentler stretch). Now tighten your buttocks, lift up your torso, and extend the arch in your back, keeping your stomach and hips on the floor. You should feel a gentle stretching of the muscles in your middle and lower back. Arch your back only as far as it is comfortable and without straining. Remember to take slow, deep breaths.

5. As you exhale, begin slowly lowering your body to the floor. Rest your cheek on the floor, breathe deeply, and relax your entire body.