could somebody please explain what they are?
thanks

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In what way, what context?

in regards to the exercise ember talks about.

what are they and how do you do them?

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I didn't see her post, but I am aware of a cobra pose in yoga. Do you think that's it? You lay on your tummy, then lift your upper body up and back, weight on your arms and legs. A stretching exercise. Otherwise, you can probably pm Ember and she'll tell you. Good luck.