Cobra Pose: A Step-by-Step Guide to Backbends

1. Begin lying face down with your legs straight and arms at your sides.

2. Inhale and press your palms down into the mat as you extend your arms and lift your upper body off the floor.

3. Keep your shoulders away from your ears as you arch your back and extend the crown of your head toward the ceiling.

4. Press your palms into the floor, engage your lower back, and draw your shoulders back and down.

5. Hold the pose for 15-30 seconds, breathing deeply.

6. To release, slowly lower your body back to the floor, one vertebra at a time.

Tips:

- Keep your neck long and in line with your spine.

- Don’t overarch your back.

- If you have any back or neck injuries, talk to your doctor before practicing this pose.