Using your leg muscles in backbends like cobra can help prevent back pain and protect your back. Try these steps to see if you notice a different feeling in your lower back and belly.
- Lie down on your belly with palms on the floor alongside your rib cage.
- Rest your forehead on the floor.
- Your feet do not need to touch.
- Squeeze your thighs towards each other and squeeze your buttocks. Keep this action persistent. You might feel your knees lift off the floor.
- Now press your palms down and forward – but don’t let your hands move.
- Keep your shoulders away from your ears and lift your chest. Keep your head in a neutral line.
- Breathe easy and feel the difference in your legs, back and belly.
- As you exhale, lower down.
Try this a few times and experiment with not squeezing the muscles in your legs and notice the difference.
Using your leg muscles in cobra pose to protect your back
