The cobra pose is in the backbend category of yoga poses and is usually one of the first backbends that you perform during a practice. The gentle movement helps to warm up your spine, abdominal muscles, arms and shoulders, while it gently stretches your chest and the front of your torso. Practicing cobra has several benefits, including relieving stress and fatigue, soothing asthma, opening your heart and lungs, and even helping sciatica.
Step 1
Lie on your stomach on a yoga mat and extend your legs straight behind you. Place your hands on the mat directly under your shoulders and facing forward. Press the top of your feet into the floor.
Step 2
Press your hips and pelvis into the mat as you push through your hands to lift your head, shoulders and upper body up toward the ceiling. Keep your elbows pointing back toward your feet rather than letting them rotate out to the side.
Step 3
Lift your upper body up by just a few inches on the first round to warm up your spine and shoulders. Going too far too soon can strain your back. Hold for five seconds and then lower down.
Step 4
Push through your hands into the mat again, and this time lift your torso up as you extend your arms. Keep a small bend in your elbows rather than locking them out.
Step 5
Hold the second cobra for about 10 to 20 seconds and then lower down. Repeat for three to five rounds.
Tips and Warnings
- Practicing cobra first thing in the morning can help to energize you while it loosens your body and gets you ready for the day.
Things You'll Need
- Yoga mat
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