Step 1 (Sphinx pose): Lie on the floor with elbows below the shoulder. Move your shoulder blades closer together to lift up your chest. Look straight ahead and feel your lower back muscles stretching. If you feel your back compressing, ease it by moving your elbows forward. This pose helps counteract a sitting or hunched posture, decompresses the lower back and stretches the psoas muscle in the hips. — Photos: REVATHI MURUGAPPAN/The Star
The spine is a critical body part that plays an essential role in supporting the body’s structure and its vital functions.
Like a strong pillar, it keeps us standing erect; allows us to move, sit and bend; protects the nervous system; and enables communication between the brain and the rest of the body.
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Step 1 (Sphinx pose): Lie on the floor with elbows below the shoulder. Move your shoulder blades closer together to lift up your chest. Look straight ahead and feel your lower back muscles stretching. If you feel your back compressing, ease it by moving your elbows forward. This pose helps counteract a sitting or hunched posture, decompresses the lower back and stretches the psoas muscle in the hips. — Photos: REVATHI MURUGAPPAN/The Star
Step 1 (Sphinx pose): Lie on the floor with elbows below the shoulder. Move your shoulder blades closer together to lift up your chest. Look straight ahead and feel your lower back muscles stretching. If you feel your back compressing, ease it by moving your elbows forward. This pose helps counteract a sitting or hunched posture, decompresses the lower back and stretches the psoas muscle in the hips. — REVATHI MURUGAPPAN/The Star
Step 2: To deepen the stretch in the lower back, place a block (or folded blanket) under each forearm. To start, the elbows should be slightly in front of the shoulders as shown in this picture. As you get more comfortable, you can move the elbows directly below the shoulders.
Step 2: To deepen the stretch in the lower back, place a block (or folded blanket) under each forearm. To start, the elbows should be slightly in front of the shoulders as shown in this picture. As you get more comfortable, you can move the elbows directly below the shoulders. — REVATHI MURUGAPPAN/The Star
Step 3 (Baby cobra): You’re ready for the baby snake! Place your palms beneath your shoulders with elbows facing back and legs hip-width apart. Gently press your palms down and lift your upper body off the floor without squeezing your buttock muscles. Once your back muscles are stronger, lift your palms about 5cm (or as high as you can manage) off the floor and hold the position for three counts.
Step 3 (Baby cobra): You're ready for the baby snake! Place your palms underneath your shoulders with elbows facing back and legs hip-width apart. Gently lift your upper body off the floor without squeezing your buttock muscles. Once your back muscles are stronger, lift your arms off the floor and hold the position for three counts. — REVATHI MURUGAPPAN/The Star
Step 4 (Cobra pose): If all the steps above are easy, it’s time to attempt the cobra pose. Follow step 3, then lift your upper body higher, rolling your shoulders back and down so that your neck remains long. Focus on lifting the sternum instead of lifting your chin. Keep a slight bend in your elbows, ensuring your pubic bone always stays on the floor. Again, remember to relax your buttock muscles, but pull your belly button in.
Step 4 (Cobra pose): If all the steps above are easy, it's time to attempt the cobra pose. Follow step 3, then lift your upper body higher, rolling your shoulders back and down so that your neck remains long. Focus on lifting the sternum instead of lifting your chin. Keep a slight bend in your elbows, ensuring your pubic bone always stays on the floor. Again, remember to relax your buttock muscles, but pull your belly button in. — REVATHI MURUGAPPAN/The Star
Snake pose: This is another version of the slithery reptile for those with wrist, carpal tunnel or shoulder injuries. Lie on your belly, lace your fingers together behind your back and lift your upper body off the floor. Move your arms up as high as you can. This pose corrects rounded shoulders and strengthens the back muscles. You can also turn your head from side to side to ease neck tension.
Snake pose: This is another version of the slithery reptile for those with wrist, carpal tunnel or shoulder injuries. Lie on your belly, lace your fingers together behind your back and lift your upper body off the floor. Move your arms up as high as you can. This pose corrects rounded shoulders and strengthens the back muscles. You can also turn your head from side to side to ease neck tension. — REVATHI MURUGAPPAN/The Star
Modified snake pose: If you can’t lace your fingers, use a long towel (or strap) to assist in the stretch. Keep your arms in a wide-angle grip and inch them closer together as you get more limber.
Modified snake pose: If you can't lace your fingers, use a long towel (or strap) to assist in the stretch. Keep your arms in a wide-angle grip and inch them closer together as you get more limber. — REVATHI MURUGAPPAN/The Star
