This little flow of sequence is great for beginners to this kind of yoga. If you are feeling like you need to build up some of the more intense strengthening awesomeness then this is a great way to start. This is child's pose into cobra pose and back again. So we're going to start in our hero pose reaching the fingers out in front of us to come into child's pose. Just gently drop the forehead to the floor then as you inhale look between the thumbs and you're going to scoop. Bring your elbows down, don't let them pop out. Slowly, slowly, slowly you just come along the floor scoop into cobra. When I come into cobra I'm using the muscles in my back and the muscles in my chest to keep my upper back rising. Try and lead with my heart and not cranking my neck. It's in its nice straight line and I am not pushing necessarily. So I come to this pose in cobra and then I engage my arms to press back to child's pose. Inhale scooping forward, exhale pressing back. Inhale scooping forward, exhale pressing back. See if you can do ten reps of that and then come to rest in child's pose with your arms at your side.