Cobra Yoga Pose Hold
Execution Guide
- Lie face down with hands under your shoulders, elbows tucked in.
- Inhale and slowly press your chest off the floor.
- Keep your hips on the mat and your elbows slightly bent.
- Roll your shoulders back and down, opening your chest.
- Hold the pose for 15-30 seconds, breathing deeply.
Range of Motion
Lying flat to chest lifted with spinal extension.
Common Mistakes to Avoid
- ×Straightening the arms too much (hyperextension)
- ×Shrugging the shoulders toward the ears
- ×Lifting the hips off the floor
Prescription
3Sets
10-15Reps
Rest intervalNone
Goal
Open the chest, strengthen the lower back, and stretch the abdomen
Difficulty
Beginner
Burn (10m)
10-20
Equipment
Exercise Mat
Anatomy
Primary
Erector Spinae
Secondary
Rectus AbdominisHip FlexorsChest