Cobra Yoga Pose

Cobra Yoga Pose


A yoga pose where the practitioner lies on their stomach and lifts their chest and head off the ground while keeping their arms straight and hands on the ground. This pose helps to strengthen the back muscles and improve posture.

Muscle Group

Equipment Required

Cobra Yoga Pose Instructions

  1. Start by lying flat on your stomach with your legs extended behind you and your hands placed on the ground next to your shoulders.
  2. As you inhale, press your hands into the ground and lift your chest and head off the ground, keeping your elbows close to your body.
  3. Keep your shoulders relaxed and away from your ears, and gaze forward or slightly upward.
  4. Hold the pose for a few breaths, then exhale and release back down to the ground.
  5. Repeat the pose for several rounds of breath, focusing on lengthening your spine and opening your chest.

Cobra Yoga Pose Form & Visual

Cobra Yoga Pose

Cobra Yoga Pose Benefits

  • Strengthens the muscles in the back, arms, and shoulders
  • Stretches the chest, lungs, shoulders, and abdomen
  • Improves flexibility in the spine
  • Relieves stress and fatigue
  • Helps improve posture
  • Can help alleviate symptoms of sciatica and asthma

Cobra Yoga Pose Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Triceps
  • Deltoids

Cobra Yoga Pose Variations & Alternatives