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10 Yoga Poses for Beginners

7. Baby Cobra

If you did lower yourself onto the mat, Baby Cobra is a great introduction to doing back bends. This position starts with you lying on the mat face down. On the inhale, slowly bring your chin and chest up – don’t pressure yourself to go too high. The goal is to get comfortable lifting your heart and chest off the ground without putting too much pressure on your lower back. Your gaze should be facing forward so that you ensure you have a neutral neck, instead of looking up and straining your neck. This is a great mini back bend, and a great segue to Upward Facing Dog.

Woman doing baby cobra pose
Photo Courtesy of Yoga Journal