Cobra Stretch

How to do it

1. Lie face down with your legs extended, forearms on the floor, elbows beneath the shoulders, and palms planted.
2. Press through your hands and begin lifting your chest as your elbows move away from the floor.
3. Continue straightening your arms into a comfortable cobra-style position while keeping your hips and thighs grounded.
4. Draw your shoulders down away from your ears and breathe slowly into the stretch across the abdomen.
5. Bend your elbows to lower with control until your forearms return to the floor.
6. Repeat through the same smooth forearm-to-extended-arm path without forcing the height.

Common mistakes

• Forcing the back bend with your shoulders instead of letting the chest lead — this strains the lower back without stretching the abs.
• Holding your breath through the stretch, which tightens the core and works against the lengthening you're after.
• Rushing in and out of the position rather than easing in slowly — the stretch needs time under tension to release.
• Dropping the head too far back, putting needless pressure on the neck instead of the abdominal wall.