Benefits

It stretches the spine, strengthens the back and arms, opens the chest and heart.

Kids yoga pose

• Lie on your tummy (if this hurts your hips, you can put a blanket down for extra padding).

• Bend your arms and put your hands, fingers forward, about in line with your chest.

• As you breathe in, begin to straighten your arms, coming up into hissing cobra pose. Be sure not to lock your elbows; it is more important to keep length in your spine as you arch your back rather than getting your arms straight.

• Look up to the sky. If you like, stick out your tongue and hiss!

Adults yoga pose

• Lie down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.

• Inhaling, slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down. Repeat as necessary.

• Follow the steps above. When you've gone as high as you can, gently raise yourself on your arms, stretching the spine even more. Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.