Cobra pose
A gentle backbend from lying face down that opens your chest and strengthens the muscles along your spine.
BeginnerMatLow impactSuggested: 20 sec
How to do it
- Lie face down with your legs straight behind you and the tops of your feet on the mat.
- Place your palms flat under your shoulders and hug your elbows in toward your ribs.
- Press your hips and the tops of your feet into the mat as you lift your chest forward and up.
- Keep your elbows bent and close to your sides as your shoulders draw away from your ears.
- Hold for a few breaths, then lower your chest slowly back to the mat.
Form tips
- Lift only as high as feels comfortable in your lower back; a low cobra still works.
- Lengthen through the crown of your head instead of tipping your head back.
Muscles worked
Lower backUpper backChestAbs