Tension in your back? Try the cobra pose

Backbends, such as the cobra pose, increase strength and flexibility in your arms, chest, shoulder and back muscles. If you practice this move consistently, you’ll improve your posture and avoid developing a round upper back, which can cause shoulder and neck pain. To make it easier, move your hands farther forward. If you move your hands farther back, you will increase the difficulty.

---

1 Lie face down with your legs spread hip-width apart and the tops of your feet on the floor. Bend your elbows and place your palms on the floor with your thumbs near the sides of your chest, fingers pointing forward. Look toward the floor and slide your shoulder blades down away from your ears. Think of pulling the bottom tips of your blades into your middle back.

2 On an inhale, engage your back muscles, press your palms against the floor and raise your head, shoulders and chest. Keep your elbows bent and pointed back toward your feet. Keep your pelvis on the floor and focus on stretching the front of your torso while you coil the spine backward. Stay in this position for 15 to 20 seconds, breathing evenly. On an exhale, lower your torso and head slowly back to the floor. Repeat three times.

Karen Voight can be reached at kvoightla@aol.com.

- Karen Voight