Ready for a fitter, happier, and healthier you? The DI is here to help. Each week, we’ll feature a new yoga pose you can easily incorporate into your daily regimen to promote oneness of body, mind, and spirit. This week’s pose is the Cobra.

1. Lie on your stomach with your chin on the floor and your palms flat under your shoulders. Your legs should be straight out behind you and together.

2. Squeezing your thighs and butt, lift your kneecaps off the floor, and press your hips into the ground.

3. Without using your arms, inhale and lift your head and chest off the ground. Keep your neck in line with your spine.

4. Keeping your elbows close to your sides, press your palms into the ground to lift yourself higher. Drop your shoulders back and push your chest forward.

5. Breathe and hold for four to eight counts.

6. Release by exhaling and lowering your chest and head to the floor. Turn your head to the side and rest, moving your hips to relax and release any leftover tension in your lower back.