Cobra to Down Dog You're really targeting your lower back and core during this full-body stretch, Strickland says. Lay on your stomach with your hands placed directly under your shoulders, next to your chest. From here, press through your hands and lift your chest off of the ground while keeping your hips on the ground. Next, you will tuck your toes and press your hips and butt to the ceiling. Tuck your chin in and look through your arms toward your knees. This flow should be performed as a dynamic movement. Hold each pose for two seconds and repeat the full movement for 20 reps or 45 seconds. Image Source: Getty / Zave Smith