Cobra Stretch
Step 1 - Lie face down with palms flat on the floor under your shoulders
Step 2 - Press through your hands to lift your chest off the ground
Step 3 - Keep your hips on the floor and create an arch in your back
Step 4 - Hold position while breathing deeply
Recommended Sets & Time:
Beginner: 2 sets of 30-45 seconds, 15 seconds rest
Intermediate: 2-3 sets of 45-60 seconds, 10 seconds rest
Advanced: 3 sets of 60-75 seconds, 10 seconds rest
What to Focus On:
Abdominal lengthening - You should feel your abs stretching after all the contractions
Hip flexor opening - Feel the stretch in the front of your hips as well
Spinal extension - This counteracts all the forward bending from core exercises
Gentle back arch - Don't force the arch, let it happen naturally
Modifications:
Easier: Stay on your forearms instead of pushing up to straight arms
Harder: Push up higher or add a gentle backwards look
