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Cobra Position to Relieve Backaches

The cobra position improves circulation and helps relieve intestinal gas pain, cramps, and backache.

Lie on your stomach with your forehead resting on the floor. Your legs and feet should be extended while your body is relaxed. Place your hands palms down next to your chest, keeping your fingertips aligned with your breasts. While inhaling, slowly raise your head, then your shoulders and finally chest, without using your arms or hands. Look upward and extend back as far as possible. Hold for 5 seconds. Exhale. Lower your body until your forehead again rests on the floor. Relax. Repeat this exercise at least 20 times.

Tip: Your navel should remain on the floor during this exercise. Use the muscles of your back to push your body off the floor, not your arms and legs. You should experience stretching in the waist and neck, not straining or pain.