Cobra pose is a key yoga backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors. It’s common to almost all yoga classes, which is fantastic because it is an ideal counterpose to the poor posture we find ourselves falling into if we have to sit for much of the day.
Cobra pose actually requires a significant amount of flexibility in the spine and shoulders, so you can always take Sphinx pose or Baby Cobra (see below) if that feels better in your body. And Upward Facing Dog is the more advanced version of the posture.
COBRA POSE BENEFITS
- Strengthens the back (lower and mid) as you lift your chest against gravity, plus the hands, wrists, arms and shoulders as you press into your palms and draw your shoulders back.
- Opens the chest as you broaden across your collarbones.
- Stretches the abs as your spine extends, and gently stretches the hip flexors as your lower back arches—your thighs stay on the mat throughout, so this is a subtler stretch than Bow or Camel.
- Improves spinal mobility and posture.
- Can help to alleviate lower back pain and upper back pain.
CATEGORY
SKILL LEVEL
- Beginner/Intermediate
INSTRUCTIONS
- Set-Up
Lie face down on your mat with your hands underneath your shoulders. Hug your arms close to your sides—elbows point straight up. Bring your legs about hip-width apart and press the tops of your feet into the mat. Check that your heels point straight up.
- Action
Inhale, press into your palms and lift your head and chest off the mat. Exhale, draw your shoulders back and broaden across your collarbones.
- Refinements
Look straight ahead to avoid the temptation to compress the back of your neck.
- Duration
Hold the pose for 3-5 breaths, in and out through your nose.
- Release
Take a deep breath in. Exhale, lower back down to the mat. Rest one cheek on the mat, bring your arms by your sides, palms facing up, and rock your hips from side to side a few times to release your lower back.
BEGINNER MODIFICATION: Baby Cobra Pose
- Depending on the flexibility of your spine, you may only be able to lift your chest up a few inches without crunching your lower back. The crucial thing is to draw your shoulders away from your ears. Baby Cobra is great for beginners to strengthen the upper and lower back.
CONTRAINDICATIONS
- Avoid Cobra pose if you have a wrist, shoulder, neck or lower back injury.
MASTER COBRA POSE
If you’d like to practise Cobra pose as part of a sequence, watch Spinal Flow—a 15-minute guided practice designed to rejuvenate your spine. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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