Cobra Yoga Pose

Perform the Cobra Yoga Pose to gently stretch your rectus abdominis and open your chest, shoulders, and hip flexors.

BeginnerWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 10s

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Variations of Cobra Yoga Pose

Compound

Bridge Pose Yoga Stretch

Hips · Thighs · Body weight

Intermediate

Compound

Plow Yoga Pose

Waist · Obliques · Body weight

Intermediate

Compound

Wheel Pose Yoga Pose

Waist · Body weight

Advanced

Description

A powerful stretching exercise that opens up the chest, shoulders, and abdomen. It also strengthens the spine and arms.

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How to do Cobra Yoga Pose

01
Setup
Lie face down on a mat with your legs extended straight behind you, hip-width apart, and the tops of your feet flat on the floor.
02
Setup
Place your palms flat on the mat directly under your shoulders, fingers pointing forward, and keep your elbows tucked close to your body.
03
Inhale deeply and press through your hands and the tops of your feet to gently lift your head and chest off the mat, keeping your hips and pubic bone grounded.
04
Draw your shoulders down and back, away from your ears, and engage your glutes and core to support your lower back as you look slightly forward.
05
Hold this position for the desired duration, maintaining a steady breath and feeling the stretch in your abdomen and chest.
06
Exhale slowly and lower your chest and head back down to the mat with control, returning to the starting position.

Tips

Keep your elbows tucked close to your body throughout the pose to protect your shoulders and effectively engage your upper back muscles.
Engage your glutes and inner thighs to stabilize your pelvis, protect your lower back, and deepen the stretch in your hip flexors and abdomen.
Focus on lengthening your spine and drawing your chest forward and up, rather than just arching your back excessively, to avoid lower back compression.
Only lift as high as comfortable; if you feel any pinching or sharp pain in your lower back, reduce the height of your lift and ensure your hips remain grounded.

Common mistakes

Lifting too high and arching the lower back excessively can compress the lumbar spine; only lift to a comfortable height while keeping your pubic bone and hips grounded.
Shrugging shoulders towards the ears creates neck tension; actively draw your shoulder blades down and back to open the chest and support the neck.
Flaring elbows out to the sides reduces stability and proper muscle engagement; keep your elbows tucked in close to your torso to engage the back muscles effectively.

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Questions

What muscles does Cobra Yoga Pose work?

Cobra Yoga Pose primarily targets Rectus Abdominis. Secondary muscles include Erector Spinae, Gluteus Maximus, Hamstrings.

Is Cobra Yoga Pose good for beginners?

Cobra Yoga Pose is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cobra Yoga Pose?

You need Body weight to perform Cobra Yoga Pose. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cobra Yoga Pose?

Keep your elbows tucked close to your body throughout the pose to protect your shoulders and effectively engage your upper back muscles. Engage your glutes and inner thighs to stabilize your pelvis, protect your lower back, and deepen the stretch in your hip flexors and abdomen. Focus on lengthening your spine and drawing your chest forward and up, rather than just arching your back excessively, to avoid lower back compression. Only lift as high as comfortable; if you feel any pinching or sharp pain in your lower back, reduce the height of your lift and ensure your hips remain grounded.

What are common mistakes when doing Cobra Yoga Pose?

Lifting too high and arching the lower back excessively can compress the lumbar spine; only lift to a comfortable height while keeping your pubic bone and hips grounded. Shrugging shoulders towards the ears creates neck tension; actively draw your shoulder blades down and back to open the chest and support the neck. Flaring elbows out to the sides reduces stability and proper muscle engagement; keep your elbows tucked in close to your torso to engage the back muscles effectively.