Cobra (Bhujangasana)

Lying on your stomach, place your hands underneath your shoulders. On an inhale, roll the shoulders back, lift the chest, lengthen the tailbone, and fix your gaze above the horizon. Lower your torso down on an exhalation. Repeat several times, rising up on the inhalation and lowering on the exhalation.

Vata Focus:

Maintain the foundation of the lower body with muscular integrity. Avoid gripping the buttocks and reach out through the lower back. Keep the chin slightly drawn in toward the chest.

Benefits:

Strengthens the muscles of the back, stretches the spine, opens the chest and shoulders, and massages the abdominal and pelvic area.