Mountain to Cobra

Tutorial

1. 1
   Starting position: Mountain -- You are on all fours.
2. 2
   The hands are in line with the shoulders.
3. 3
   The feet are in the final position.
4. 4
   Imagine the image of a mountain that you want to recreate.
5. 5
   Choose a distance between your hands and feet that makes it possible to bring your heels into contact with the floor or as close to the floor as possible.
6. 6
   If possible, fully straighten your knees and push your pelvis towards the floor.
7. 7
   Execution: Shift the body's center of gravity forward as you inhale (push-up position).
8. 8
   As you exhale, sink down with your hips and release with your arms stretched between your shoulder blades (cobra).
9. 9
   As you inhale, lift the sternum and open the throat (increase the backbend).
10. 10
    Return to the starting position as you exhale.
11. 11
    If necessary, take a breath before the next repetition.