Mobility · Yoga
Cobra Pose
Cobra Pose is a face-down backbend that lifts your chest while your pelvis stays grounded. It works the back muscles and gently stretches the front of your torso.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie face down with your legs extended hip-width apart and the tops of your feet resting on the mat.
- Place your palms beside your lower ribs, with your elbows pointing back.
- Lift your chest using your back muscles, with light support from your hands.
- Hold the raised position with your pelvis and legs resting on the mat.
- Lower your chest slowly to the mat.
Form cues
- Draw your shoulders away from your ears.
- Reach your breastbone forward.
- Keep your breathing easy.
Common mistakes
- Forcing the arms straightKeep a comfortable bend in your elbows rather than pushing for maximum height.
- Throwing the head backLook slightly ahead on the floor so your neck follows the curve of your upper back.
- Lifting the pelvisReduce your lift until the front of your pelvis rests on the mat again.
Safety
Forcing a deep backbend can irritate your lower back or neck. Pressing heavily through your hands can also aggravate sensitive wrists.
- Begin with a low lift before exploring a larger range.
- Stop if you feel sharp pain, pinching, or symptoms traveling into a leg.
- Use a forearm-supported version if pressure on your wrists is uncomfortable.
If you are pregnant or have an ongoing back or neck condition, ask a physiotherapist or doctor about a suitable alternative before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Choose a hold length you can maintain without straining.