Cobra (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Cobra (hold) · Beginner · timed
   Prone backbend where legs, pelvis and pubic bone stay on the floor while the head and chest lift, supported by hands under the shoulders with elbows bent and hugging the ribs.
2. Upward dog (hold) · Intermediate · timed
   Prone backbend supported ONLY by straight arms (palms under shoulders) and the tops of the feet; thighs, knees and hips are lifted a few cm off the floor while the chest opens forward and up between the arms.