Cobra Pose

About This Pose

A gentle backbend performed lying face down. Cobra Pose strengthens the entire back body, opens the chest, and counteracts the forward rounding that comes from sitting. It is one of the foundational poses of yoga — approachable for beginners yet endlessly refine-able.

How to Practice

1. 1

   Lie face down with legs extended, tops of the feet pressing into the mat.

2. 2

   Place the hands flat under the shoulders, fingers spread wide, elbows hugging in close to the ribs.

3. 3

   On an inhale, press into the hands and slowly lift the chest forward and up, keeping a slight bend in the elbows.

4. 4

   Keep the pelvis and pubic bone grounded — do not push so high that the hips lift off the mat.

5. 5

   Draw the shoulders back and down, away from the ears. Broaden across the collarbones.

6. 6

   Gaze forward or slightly upward. Hold for 3–5 breaths, then exhale and lower slowly back down.

Benefits

• Strengthens the spinal extensors and muscles along the entire back body
• Opens the chest and front of the shoulders, countering desk posture
• Improves spinal extension and overall back flexibility
• Stimulates abdominal organs, aiding digestion
• Builds confidence — the chest-opening shape is physically and energetically uplifting

Modifications & Variations

• Sphinx Pose: lower onto forearms instead of hands — removes all wrist load and reduces backbend intensity

• Low Cobra: keep elbows deeply bent and lift only a few inches — good for tight backs or beginners

• Rolled blanket under hips: reduces compression in the lower back

• Fists instead of flat palms: reduces wrist extension for those with mild wrist sensitivity