How to do Cobra Pose
- Lie on your stomach with your legs straight and the tops of your feet on the mat.
- Place your hands under your shoulders, fingers spread, elbows hugging your sides.
- Press the tops of your feet and your pubic bone gently into the mat.
- Breathe in and slowly lift your head and chest, using your back muscles more than your arms.
- Keep your elbows slightly bent and your shoulders down away from your ears.
- Hold for 3 to 5 breaths, then lower down slowly as you breathe out.
Benefits
- Strengthens the muscles along the spine
- Opens the chest and front of the shoulders
- Counters slouching from desk work
Common mistakes and how to fix them
Pushing up too high with straight arms
Fix: Keep the elbows bent and lift only as high as your back can hold without pinching.
Shoulders shrugged up
Fix: Draw the shoulders back and down, as if sliding them into your back pockets.
Neck cranked back
Fix: Keep your gaze forward and slightly down so the neck stays long.
Legs and glutes clenched hard
Fix: Keep the legs active but relaxed and press the feet gently down.
Easier and harder variations
- Baby Cobra: lift only a few centimetres with hands hovering.
- Sphinx Pose: rest on your forearms for a gentler backbend.
- Upward-Facing Dog: a stronger variation with straight arms and thighs lifted.
Safety
Avoid deep backbends if you have a back injury or are pregnant. Stop if you feel pinching in your lower back. This guide is general information, not medical advice.