The cobra pose as it's called in yoga. This exercise will help you to strengthen those same muscles in the upper and middle back that lie between the shoulder blades that actually remind us and bring us into our correct neutral posture. It will help to strengthen those and at the same time, lengthen the muscles of the chest and anterior arms lying down on the floor or yoga mat, placed your palms directly underneath your shoulders and squeeze your elbows back by your side. Inhale and start to lift your chin forward, your chin will guide you up, press into your palms, but also use your back muscles. Focus all of your attention between the shoulder plates. Imagine squeezing your elbows into your rib cage.

And then on the exhale come down as if you could move one vertebra one bone of the spine at a time. Inhale again, reach the chin forward, start to roll up, controlling with the muscles of the back. breathing deeply into the front of the chest. and exhaling, calming down bit by bit. Keeping the shoulder blades and the elbows squeezing together the whole time. Your legs and feet can be squeezing together as well in one straight line or they could be about hip distance apart if you like.

The front of your hips will never leave the ground. So we're just raising up the uppermost part of the back trying to remind it, how to reverse the curvature there. Opening up the chest opening up the rib cage. When you feel ready, stay and lift your palms up for one moment. Keep breathing, letting the muscles between your shoulder blades hold you up, and then release down gently. Do this exercise three times in a row holding for several breaths.