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This description is taken directly from my book, Yoga Fitness for Men, published by DK Publishers.
1) Lie on your stomach, and place your hands under your shoulders with your elbows pointing straight back, close to your sides. Spread your fingers wide and relax palms under your shoulders.
2) Engage and rotate thighs inward so kneecaps point straight down and all toes are touching the floor. Squeeze your big toes, ankles, knees, and inner thighs toward each other.
3) Press your pelvis and tops of feet into the floor. Inhale as you use your core (not arms) to lengthen spine forward and slightly lift your chest away from the floor. Press the crown of your head away from shoulders to look forward.
Pull shoulder blades down and toward each other, squeeze elbows to sides, and use your hands to pull (not push) your body forward and up.
Hold the posture, inhaling as you lift slightly higher, and exhaling as you increase engagement and maintain height.
If you’re new to cobra pose, I recommend holding it for 15-20 seconds. You can do 2 reps total, giving yourself 30 to 60 seconds for rest. If you’re more intermediate or advanced, you can hold this pose for 30-60 seconds. Just make sure you’re keeping good form!
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