Cobra pose
Cobra pose is a gentle backbend lying on your front: you lift your chest with light pressure through your hands while your pelvis stays on the floor. You may feel a mild stretch across the front of the abdomen and chest. Use it after training or in a mobility session.
Also called the cobra stretch.
- Works
- Spine and front of the abdomen; also chest
- Hold
- About 30 sec
- Kit
- None
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do cobra pose.
Hold about 30 seconds, breathing steadily. Keep a soft bend in your elbows; a lower lift is enough.
Step 1
Lie face down
Lie face down with your legs hip-width apart, tops of the feet down and palms beside your ribs. Keep your elbows close to your sides.
Step 2
Lift your chest
Inhale and lift your chest gently, using light pressure through your palms. Keep your elbows bent, shoulders away from your ears and the back of your neck long.
Step 3
Settle and hold
Rise only as far as feels comfortable, keeping your pelvis, thighs and tops of the feet grounded and a soft bend in your elbows. Hold, breathing steadily, then lower slowly.
Form
Cobra pose form.
A mild stretch across the front of the abdomen and chest.
Keep
- Keep the pelvis grounded
- Keep a soft elbow bendUse only the lift you can control.
- Lengthen the neckLet the shoulders stay away from your ears.
Common mistakes
- Pushing to straight armsA lower chest lift is enough.
- Pinching the lower backLower slowly and stop if pain increases.
- Easier version
- Use a smaller liftKeep the chest lower and the elbows bent.
- Harder version
- Lift a little higherKeep the pelvis down and neck comfortable.
- Try instead
- Sphinx poseSupport the chest on the forearms in a lower backbend.
- When to stop
- Stop if the pose increases lower-back pain.
Questions
Cobra pose questions.
What does cobra pose stretch?
Cobra pose stretches the spine, and also the front of the abdomen and chest.
What is cobra pose good for?
Prep uses cobra pose for spinal extension, after training or during a mobility session.
How long should you hold cobra pose?
Hold about 30 seconds, breathing steadily. Keep a soft bend in your elbows; a lower lift is enough.
How do you make cobra pose easier?
Use a smaller lift. Keep the chest lower and the elbows bent. Or try sphinx pose: support the chest on the forearms in a lower backbend.
When should you stop cobra pose?
Stop if the pose increases lower-back pain.
Alternatives
Cobra pose alternatives.
Similar moves
In this routine
More back stretches
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.