Bhujangasana

cobra pose

From a lying position on your stomach place the hands with spread fingers under the shoulders with the fingertips in line with the tip of the shoulder and activate the bandhas
Elbows magnetize together, close to the body
With feet hip-width apart, push the instep into the mat, activate and straighten the legs
Sitting bones move slightly towards the back of the knees, causing the pubic bone to press slightly into the mat and creating length in the lower back
On an inhale: Use the back muscles to bring the sternum forward and up
Shoulders away from ears
Gaze is diagonally upwards along your nose
The arms do not carry the weight but are a support, lift your hands if necessary.

Inhale: make length between your chin and your shoulders, between your sternum and pubic bone, and between your sitting bones and your heels
Exhale: relax

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