Lie on your stomach and lift your chest by extending the spine, engaging the core and lower back muscles. Hold a gentle backbend while keeping the pelvis grounded.
How to do the Cobra Pose#
- Lie face down with legs extended and the tops of your feet on the floor.
- Place your hands near your lower ribs or just below the shoulders and keep your elbows close to your sides.
- Inhale and press into your hands to lift your chest, lengthening through the spine while keeping your pelvis on the mat.
- Draw your shoulder blades down and back and keep your neck neutral, breathing steadily throughout the hold.
- Exhale and lower your torso back down with control when you finish the hold.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors)), Chest (Pectoralis Major)
- Secondary: Lower back (Erector Spinae), Glutes (Gluteus Maximus), Triceps (Triceps Brachii)
Common mistakes#
- Pushing primarily with the arms instead of lifting from the back.
- Allowing the pelvis to lift off the mat.
- Shrugging the shoulders toward the ears.
- Craning the neck backward instead of keeping it neutral.
