Cobra Yoga Pose

Muscles worked

Setup

1. Lie face down on the floor with your legs extended behind you and the tops of your feet pressing firmly into the mat.
2. Place your hands flat on the floor directly under your shoulders, keeping your elbows tucked close to your ribs.
3. Engage your glutes and press your pubic bone into the floor to stabilize your lower back and pelvis.

How to do it

1. Inhale as you slowly press through your palms to lift your chest off the floor, using your back muscles to initiate the movement.
2. Straighten your arms only to a height where you can maintain a connection between your pelvis and the floor.
3. Hold the peak position for 5-10 seconds, keeping your gaze slightly upward and shoulders depressed.
4. Exhale as you slowly lower your torso back to the starting position with control.

Form checklist

• Keep your elbows hugged tightly into the sides of your body.
• Avoid shrugging your shoulders; keep them pulled down and away from your ears.
• Press the tops of your feet and thighs into the mat to engage the lower body.
• Distribute the curve evenly through the spine rather than hinging sharply at the lower back.

Pro tips

• Focus on pulling your chest forward through your arms to maximize the stretch in the abdominals and the engagement of the upper back.
• Maintain a slight bend in the elbows to ensure your triceps and back muscles are active rather than just 'hanging' on your joints.

Make it harder

• Lift your hands an inch off the floor during the ascent to force the erector spinae to lift the torso without arm assistance.
• Increase the hold duration at the top to 30 seconds to build isometric endurance in the posterior chain.

Frequently asked

What muscles does the cobra yoga pose work?

The cobra yoga pose primarily targets the abs and pectorals, and also works the deltoids and serratus anterior as secondary muscles.

What equipment do you need for the cobra yoga pose?

The cobra yoga pose requires no equipment — just your body weight.

Is the cobra yoga pose good for beginners?

Yes. The cobra yoga pose is a beginner-friendly movement and a strong foundation to build on.

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