Ardha Bhujangasana

Start by lying face down on the floor, with legs out straight and together and the forearms resting close to the body, with the palms facing down and the fingers in line with your cheeks. On an in-breath, roll the shoulders back while lifting the chest off the floor, taking some of the weight onto the forearms and feeling the erector muscles along the spine gently working. On the exhalation lower yourself to the starting position. Repeat 6 times, being sure to breath fully and slowly, even though the breath may not seem as deep as in some other postures.

 

This gentle version of the cobra or sphinx opens the heart and throat charkas and their associated endocrine glands, while strengthening the back and helping to overcome lethargy and the 'blues'.

 

From the sphinx, push back onto all fours and continue moving through to the child's posture, but instead of having the arms overhead, bring them beside the legs and rest for 4-6 breaths.