Cobra Pose
- Beginner
- Yoga
- Mobility
Cobra pose presses your chest up from lying on your stomach, hands under your shoulders and hips staying down on the floor. It works the lower back through a static extension while the abs hold the position steady. Beginners use it as a warmup, a cooldown or in a recovery flow, held for time in yoga or mobility work.
- Muscles
- Lower back, Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your stomach with hands under your shoulders.
- Press your palms down and lift your chest.
- Keep your hips on the floor and shoulders away from your ears.
- Hold the lift, breathing steadily, then lower slowly.
Form cues
- Press the tops of your feet into the floor.
- Keep a soft bend in your elbows.
- Look forward instead of tipping your head back.
Common mistakes
- Hips lift off the floor. Press your hip bones down into the mat.
- Shoulders creep up toward the ears. Draw your shoulders down away from your ears.
- The neck cranks back too far. Lengthen your neck and keep your gaze level.
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