Prone Cobra

Instructions

Lie on your stomach with your legs straight and your feet together
Place your hands underneath your shoulders with your elbows bent
Push your upper body up and off the floor, arching your back
Keep your elbows bent, your feet together and your feet and legs flat on the floor
Keep your neck in line with your spine, don't tilt your head back
Hold the position for 15-30 seconds
To release the stretch, gently lower your body back down to the ground

Spine: This pose gently strengthens the back muscles and helps to improve posture by lengthening the spine, reducing tension and improving flexibility. It can also help to ease lower back pain and discomfort.
Shoulders and Chest: This pose helps to open up the chest, strengthen the shoulder muscles and improve circulation in the chest and shoulder area. It can also help to ease tension in the chest and shoulders.
Abdominals: This pose strengthens the abdominals, and helps to improve core strength and stability. It can also help to reduce lower back pain by strengthening the muscles in the abdomen.
Arms and Forearms: This pose strengthens and tones the arms, shoulders and forearms, helping to improve circulation in the arms and wrists and reduce tension. It can also help to improve grip strength and flexibility in the arms and forearms.
Hips and Glutes: This pose helps to strengthen and tone the hips and glutes, improving circulation in the area and reducing tension. It can also help to improve flexibility and range of motion in the hips and glutes.