Keeping your shoulders above your elbows, lower thighs and pelvis to the floor. Uncurl toes and land the tops of your feet on the ground. Draw navel to spine and lengthen tail bone to earth. Hugging elbows in and back, move the head of your arm bones away from your ears and broaden through your collar bones. Inhale as you continue to anchor tail bone down, pressing into your hands and opening your chest forward. Keep elbows bent. Lift your head in line with spine, allowing neck to stay long.
This is a complicated, often misunderstood pose. It is also a very tough transition, all the way from plank pose. Practice the move with your knees down to get it, landing the tops of your feet after thighs and pelvis. Be mindful of where your shoulders are (not diving lower than elbows or crunching up to your ears) and try to maintain broadness and openness in upper chest and neck and length through the spine.
Bhujangasana. Cobra pose.
Do yoga. Today.
From my mat to yours,