1. Press into the floor with both hands. You want your palms slightly lower than your shoulder, so that the tips of your finger are roughly right below your shoulder muscles.
2. Pull your shoulders slightly back, down and away from your ears.
3. Engage your abs by drawing your belly button toward your spine. You want to engage your abs to protect your lower back. Focus on keeping these muscles engaged throughout the exercise. This will keep your thighs firmly on the ground as you bend upwards.
4. Lift into a low cobra pose by using your back and abdominal muscles to bend your back backwards. Keeping your hands, your hips, and the tops of your feet firmly planted on the floor, begin to lift your upper torso. Tilt your chin upward and lift your chest toward the ceiling, as if exposing your heart to the sky. Right now your chest should only be 8 to 12 inches from the floor.
5. Hold the pose for 4 to 5 full, comfortable breathes.
6. Push yourself a little higher with each exhale. Push back slowly, using your arms, abs, and back together to deepen the stretch. As you exhale, focus on bending back just a few more centimeters. Control your breathing, stretch for 1 to 2 breaths, then keep pushing back to get a higher, more advanced cobra pose.
7. Focus on a solid core, contracting your abdominal muscles to help move.
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