2. Take a deep breath in and bend forward and up and back. Go as far back as you can.
3.Exhale. Bend forward and down and try to touch your toes. Try to straighten your knees and push the tailbone up towards the ceiling. Try to touch the head down on your knees. Place both the hands on top of Bosu by the side of your feet.
4. Inhale and take one foot back on floor. Look up in front. Hands are still there on top of Bosu.
5. Exhale and take the other leg back and come into a plank position. Hands remain on top of Bosu.
6. Drop your knees on floor. Come into all fours. Now drop your chest and head on top of Bosu. Hold your breath.
7. Inhale. Slide forward into Cobra position or Bhujangasana. Make sure your heels are touching each other and naval is still on floor. Shoulder blades relaxed and not hunched up.
Benefits of Cobra.
Physical: Increases flexibility, rejuvenates spinal nerves, and brings a rich blood supply to the spinal region, works, massages and tones back muscles, stretches thoracic region and expands the rib cage, bringing relief to asthma, massages all organs through gentle pressure on the abdomen, and relieves problems of the uterus and ovaries, as well as menstrual problems.
Mental: Demands considerable concentration, and thus strengthens this faculty.
Pranic (Spiritual): Stimulates pranic flow to the lung, stomach, kidney, bladder, and spleen meridians; awakens the Kundalini (potential spiritual energy), thus assisting the realization of one’s full potential; produces body heat.
8. Exhale. Tuck your toes in and push your tailbone up. Come to inverted V or dogs down position. Make sure ears are in between the hands. Push the heels down towards the floor.
9. Inhale. Take a giant step forward and bring one foot back on top of Bosu.
10. Exhale. Bring other foot on top. Same as position 3.
11. Inhale. Take the hands forward up and back overhead.
12. Exhale. Come back to neutral standing position on top of Bosu. Hands are by the side of hips.
Repeat on the other side now.
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