Yoga for a better back: get a stronger, healthier and more beautiful upper body by perfecting this classic pose - Do It Right

Linda Shelton

THE MOVE Cobra

THE PAYOFF This classic yoga backbend strengthens the muscles that extend along your entire spine and increases spine mobility. It also opens up the chest and front of the shoulders, creating balance between the front and back of your torso, and it improves posture.

THE RIGHT WAY

* Lie facedown with legs extended and separated slightly, tops of feet and forearms on floor, hands flat and palms down, elbows bent and wrists in line with shoulders.

* Rest forehead on floor, relax shoulders, and pull belly up and in, dropping tailbone to a neutral position.

* Roll shoulders back and down, engaging back muscles to make space between shoulders and ears. Maintaining lifted belly, inhale and press palms against floor as you feel rib cage pull forward; lift head and chest without arching your back.

* Keep front of pelvis and pubic bone in contact with the floor, elbows bent and lifted, shoulders relaxed.

* Exhale, slowly lower to start position and repeat.

WORKOUT GUIDELINES

Do this move as part of your regular strength-training program 2-3 times a week, or on its own, daily, once yours warmed up. Do the move vinyasa, or flow, style: Inhale as you lift in 4 counts, then exhale and lower in 4 counts; repeat 3-4 times. To progress: On the last rep, hold this lifted position for 3-5 breaths, then release.

ADVANCED TIP

To increase the challenge, press up to King Cobra by walking hands back, closer to hips so forearms are off floor, elbows bent and lifted, following the same flow and hold pattern.

EXPERT ADVICE

"Think about lifting and opening your chest as if you were trying to pull your body forward and up off the floor," says New York City-based Reebok University Master Trainer Lisa Wheeler. "This will further activate the upper- and middle-back muscles and relieve pressure from the lower back while increasing strength."

RELATED ARTICLE: MISTAKES TO AVOID

* Don't hyperextend into the lower back; this compresses the vertebrae and discs of the lower spine.

* Don't jam your shoulders up to your ears; this creates tension in your neck and shoulders, as well as an imbalance between the front and rear muscles of your torso.

* Don't release your abdominal control; this creates additional lower-back tension and discomfort.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group