Benefits:

For your body:

• Strengthens your lumbar fascia, specific to strengthening your low-back muscles
• Engages your diaphragm muscles, helping you breath
• Increases your inner-thigh contraction control, making your legs much stronger and more agile

For your mind:

• Concentrates your mind on the ten inches in front of your face, or gives you a great point of focus to stare at
• Gives you resilience as you focus your attention on your breath and body connection
• If you can think of them, your eyesight will improve by relaxing your mind and eyes to focus more clearly

For your spirit:

• Wisdom comes from the grasshopper legs your arms form
• Gives you sight that if everything in your body is connected from toe to nose then you must extend that connection to everything that could contact your body
• Cobra recognizes the harmony and rhythm of the music that resides inside each breath you give yourself

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Use a block between your hands.
• Remain lower in the posture.
• Keep your hands on the floor.
• Move into a Spinx Pose.

Pose Description:

1. Start from a push-up position.
2. Lower to your belly and untuck your toes.
3. Bring your big toes together and make your legs like a “cobras tail”.
4. Engage your core and lift your elbows like “grasshopper legs”.
5. Plant your palms down lightly.
6. Gently lift your shoulders and press the ground lightly away from you.
7. Lengthen your gaze in front of you and hover your palms off the mat.
8. Breathe here for a few cycles to strengthen your low-back and diaphragm muscle.