A cobra snake is known for its body positioning -- most of its body on the ground with its head in the air. The same is true for cobra-style poses in exercise. Known as the bhujangasana pose in yoga, the cobra pose is a traditional yoga move for strength and flexibility. You can apply the same style to modify the cobra stretch.
How to Perform
To perform a basic cobra stretch, lie on your stomach with your hands on either side of your shoulders. Push against your hands to lift your upper body of the floor. In the basic pose, your hips should remain on the ground and your head should arch slightly back, looking up at the ceiling. Your shoulders should be down and pulled back to feel a stretch across the front of your chest and abdomen as well as across the lower back. Try to push the ribs forward, which will help to tone your abdominal muscles. Hold this position for 10 to 15 seconds, then lower to return to your starting position.
Variations/Modifications
You can employ the cobra style in a variety of stretches. Because the cobra exercise stretches the lower back, you may find the modifications helpful in reducing lower back pain. Cobra-style exercises include standing with your hands on your hips and leaning back slightly to stretch the lower back and abdominals. You also can modify the lying cobra pose by rising up half the normal distance or pushing further and lifting your hips and thighs off the ground.
Benefits
Cobra-style exercises have therapeutic and muscle-building benefits. "Fitness" magazine rates the cobra as one of the top 10 abdominal exercises for its ability to stretch and strengthen the front abdominal muscles. In addition to muscle-toning, therapeutic benefits include relieving stress, stimulating the abdominal organs and stretching the upper body. This makes the cobra pose beneficial for those with sciatica, carpal tunnel syndrome or headaches.
Tip
With cobra-style exercises, it can be easy to push the back past its normal limits in an attempt to deepen the stretch. Pushing too high, however, can result in back muscle strain. To find the right height for you, lift up to your cobra pose and momentarily lift your hands. If you can maintain the position, you are at the right height. If not, you may be stretching too far.
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