The Cobra pose sStretches muscles in the shoulders, chest, and abdominals. Also, decreases the stiffness of the lower back.
Lie on your stomach on a mat/floor with your hands under your shoulders and fingers facing forward. Legs should be straight and toes pointed.
Engage your abs to support the spine. Gently exhale. Press your hips into the mat. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position and take 3-4 deep breathes.
Inhale one more time and gently lower your upper body back to the mat, lengthening the spine as you descend.
As the length of arms differs, individuals may often lift their hips off the mat as they fully extend their arms. In this case, limit the extension of your arms to keep the hips on the mat.
If you experience any pain in the low back with this movement, stop the exercise immediately.