PARTIAL COBRA

1. Kneel in an upright position, arms relaxed at the sides, palms facing in.

2. Place the right foot flat on the floor, well forward, keeping the leg at a right angle to the floor.

3. Make sure that the left leg and foot are extended straight back and not to one side.

4. Inhaling, hold this position and concentrate your gaze on a point in the room, keeping the face and attention forward.

5. Exhaling, sway the body forward as far as possible. All bending should be in the legs, not with the trunk, and the heel should remain flat on the floor.

6. Hold for a few seconds with the breath out. Observe the feeling of energy in the spine.

7. Inhaling, slowly raise the straightened arms forward, up, and over the head. Arch back as far as possible while holding the breath.

8. Exhale, lowering the arms, and return to the initial position.

9. Reverse the position of the legs and repeat.

BENEFITS: This posture develops balance and poise. It firms the buttocks and helps prevent fat deposits around the hips. The Partial Cobra also tones the legs and chest, limbers the lower back, strengthens and tones the frontal thigh muscles, and flushes the adrenal glands and kidneys.