Cobra Pose
Cobra builds strength through the back extensors by lifting the chest with the spine's own muscles rather than pushing hard through the arms. It gently opens the front of the torso and mobilizes the spine into extension. It is the natural stepping stone toward Upward-Facing Dog.
- Equipment
- Body Weight
- Type
- Stretching, Yoga
- Browse by muscle
- Erector Spinae
- Target
- Erector Spinae
- Secondary
- Gluteus Maximus, Trapezius Middle, Trapezius Lower, Deltoid Posterior
- Tertiary
- Upper Rectus Abdominals, Lower Rectus Abdominals, Pectoralis Major Sternocostal
How to do it
- 1
Lie face down with the legs extended and tops of the feet on the floor.
- 2
Place the hands under the shoulders, elbows hugged to the ribs.
- 3
Press the pubic bone and tops of the feet gently into the floor.
- 4
Lead with the chest to lift the head and shoulders, using the back muscles first.
- 5
Keep the elbows slightly bent and the shoulders drawing down away from the ears.
- 6
Hold briefly, then lower with control and repeat.
Tips
- Lighten the hands to test how much lift the back muscles can produce on their own.
- Keep the neck long as a continuation of the spine, not cranked back.
- Spread the effort along the whole spine instead of hinging at one lumbar point.
Variations
Common mistakes
- The arms straighten all the way and the pose becomes Upward-Facing Dog, which skips exactly the back-muscle work Cobra was chosen for.
- The hips and thighs peel off the floor as the chest rises, so the spine hinges at one point in the low back instead of extending along its length.
- Elbows flare out to the sides, letting the shoulders ride up toward the ears and cutting the range the mid-back can produce.
- The legs sprawl wide apart to make the lift easier, which lets the pelvis rock and the low back sag between them.
- After a few repetitions the shoulders creep upward and the chest stops rising even though the head keeps going, which is the point to stop and reset.
Frequently asked
- How many reps of Cobra Pose should a beginner do?
- Five to eight lifts holding two or three breaths each, for two to three rounds, is a practical dose, and it can be done most days. Progress by taking weight out of the hands rather than by lifting higher: when you can hold your usual height with the palms barely touching, the back extensors have got stronger. Lower with control every time instead of dropping.
- How do I make Cobra Pose easier or harder?
- An easier version is Sphinx, on the forearms with the elbows under the shoulders, which supports the position while the spine still extends. To make it harder, hover the hands off the floor entirely so the lift is purely the back muscles, hold longer, or take the fingertips back toward the hips so the arms cannot help.
- What is Cobra Pose good for, and who should skip it?
- It strengthens the spinal extensors and restores extension after a day spent folded forward, and it is the natural step before Upward-Facing Dog. It is a poor choice if back extension reproduces pain down the leg; stop and get that looked at rather than working through it. It is also a poor choice as a chest opener on its own, since the range here is deliberately small.
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