Instructions:

Come into Child’s Pose. Sit back on your heels and rest your forehead on your towel or mat. Breathe in and out 3-5 times.

Come onto your belly. Rest your forehead on the towel or mat and have your fingertips in line with the tops of your shoulders.

Breathing deep full breaths. Keep your elbows in toward your body. Gently pressing your shoulders back and down.

Inhaling and slowly lift your face up toward the sky and then allow the rest of your upper body to follow. Keep your hips on the ground. Breathe in and out 3-5 breaths.

Exhale and lower down and then press back into Child’s Pose. Relax all the muscles in your face, rest and enjoy.

Repeat Cobra/Child’s Pose 3-5 times.Then rest in Child’s Pose for 5 minutes.

Benefits

Strengthens the muscles around the spine.
Lengthens the abdominal muscles and front of the neck.
Strengthens and tones the liver and kidneys.
Strengthens the shoulders and chest.
Increases blood flow around the lower back and hips.

Safety Tips

If you have back pain, perform Child’s Pose.

If your shoulders are uncomfortable raise up where it is comfortable or just perform Child’s Pose.

Move easily from Child’s Pose to Cobra Pose. Notice how your body feels and chooses the most nourishing choice.

If you have Knee situations omit Child’s Pose and rest on your belly.

This Week’s Mantra

Om Vardhanam Namah

Pronunciation: Om Vahr-Dah-Nahm Nah-Mah

“I am the nourisher of the Universe and the Universe nourishes me.”

This week:

Take time each day to do something nourishing for your mind, body and soul.

Be gentle with yourself and others.

Give the most precious gifts of love, caring and affection.

Notice the people you love to be around and spend more time with them.

If You Have Any Questions or to Order Claire’s DVD’s and Books Contact Me

Claire@Chopra.com
www.ClaireDiab.com

Have a Wonderful Week!

Namaste!

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