Cobra Pose
Bodyweight, abdominals
Cobra pose lifts the chest from lying face down with the hands under the shoulders. It stretches the front of the body and works the back. It suits almost anyone as part of a yoga flow or a cool down.
Setting up
- Lie face down with the legs straight and the tops of the feet on the floor.
- Place the hands under the shoulders.
How to do a cobra pose
- Press the hands down and lift the chest.
- Keep the hips on the floor.
- Draw the shoulders away from the ears.
- Hold for a few slow breaths.
- Lower slowly.
Breathing. Breathe in as you lift and breathe slowly while you hold.
Muscles worked
- Mainly
- Abdominals
- Also
- Lower back and hip flexors
Common mistakes
- Pushing up so high the hips lift. The hips stay down in cobra, so lift only as high as they allow.
- Shoulders shrugged up. That pinches the neck, so draw the shoulders down.
- Throwing the head back. Keep the neck long and look forward.
Easier and harder
- Easier
- Child's Pose
- Harder
- Upward-Facing Dog
Guide
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