Baby Cobra Lying face down, with your hands palm-down near your shoulders, gently lift your head and shoulders until you are facing the wall in front of you. Don't push up with your arms - instead, use your upper back strength. Check your neck: does this feel OK? If not, stop immediately. If your neck feels OK, hold this position while you breathe deeply for a few breaths. See if you can feel the movement of your breath against the floor. Optional: Stretch your arms out in front of you, making a V. Then bring your arms back, elbows near waist, making a W. Cobra Start by doing a Baby Cobra, then use your arms to push up further. (If you have wrist issues, use your forearms.) Keep your shoulders down, away from your ears. Keep breathing! This is a diaphragm-stretching exercise. As you inhale, feel the expansion of your torso against the floor. Deep breathing here is far more important than how high you bend. Next Please be careful. Let your body be the boss of your yoga. A good stretch should feel good--avoid anything that causes sharp pain. When you feel comfortable in a pose, push yourself a bit until you feel challenged. These lessons are free. Use them cautiously and at your own risk. You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence. Intro Hip Tilt Bridge Knees2Chest Shoulders Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank Cobra Cat Dog Child Spinal Twist Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits © copyright Pam Portugal Walatka, 2012 with Nancy Portugal Jamello. Please send me your comments and questions: Click here to email Pam Nancy Portugal Jamello's Hatha yoga classes in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills Beach house in Nicaragua for rent. On the beach in a remote fishing village. Beautiful. Excellent big wave surfing directly in front of the house. Introductory Rate .. $92/night - $554/week - $1,663/month ...More info

   

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