（五）俯卧，好，下面让我们俯卧在垫子上。
眼镜蛇式
俯卧好之后，双手放在我们的胸部两侧，掌心向下，臀部腿部收紧，呼气起身，如果感觉腰部的压力有点大，可以略微的弯曲一下我们的肘关节。好，呼气，身体向右侧扭转，眼睛看向我们右脚脚后跟的方向。。。吸气还原。呼气，身体向左侧扭转，眼睛看向我们左脚脚后跟的方向。。。吸气还原，慢慢将身体落回垫子。呼气，放松。。。如果你感觉到腰部的酸痛，说明你的腰很硬，或有一些病痛，需要通过瑜伽的体位练习，一点一点的保养腰椎，慢慢的你说会发现这种酸痛感会有所缓解直到消失。

(5), stomach, well, let's lay on a tuffet.
Cobra - prone after, in our hands on both sides, the Palm of the chest down leg, posteriorparts, pefr to tighten up and, if you feel a bit of pressure from the waist, can be slightly bending at our elbow.well, pefr, the body to the right to turn our eyes in the heel of the direction of the right foot.gettering the restore.pefr, the body to the left turn eyes to the left of the heel of our direction.gettering the restore, slowly falling back to the tuffet, the body.breath and relax.If you feel waist aches and pains, your waist very hard, or there are some didiabertes, need to pass the practice of yoga postures, little by little the maintenance of the lumbar vertebrae, slowly you will find this kind of pain relief until allelopathic will disappear.