Cobra

The lesson

1. 01

   Hands under shoulders, hips down

   Lie face down, legs long, tops of the feet pressing into the mat. Hands flat beneath your shoulders, elbows close to your ribs. Your arms will help with the lift.

2. 02

   Press the floor away

   Inhale and press the floor away. Your arms lift the chest, so your lower back doesn't do all the work. Keep the hips heavy on the floor; they anchor you, so the bend spreads up your whole back.

3. 03

   Shoulders down, back long

   Draw your shoulders down, away from your ears, to open the chest. Go as high as you can with the hips still heavy, then stay there and breathe slowly.