Cobra Pose

oec:cobra-pose

A prone yoga posture that gently extends the spine, opens the chest, and stretches the anterior trunk.

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Also called: Bhujangasana, Cobra Stretch, Gentle Cobra, Gentle Upward-Facing Dog / Cobra

How to do it

Lie face down on the floor or an exercise mat with your legs extended straight behind you, tops of the feet resting on the ground.
Place your hands flat on the floor underneath your shoulders, keeping your elbows tucked close into your ribcage.

Press the tops of your feet, thighs, and pelvis firmly into the floor.
Inhale and begin gently lifting your chest off the floor by engaging your back extensors and lightly pressing into your hands.
Draw your shoulder blades down and back, keeping a soft bend in your elbows so your pelvis remains grounded.
Hold the stretch comfortably while extending smoothly through the thoracic spine rather than crunching the lower back.
Exhale and slowly lower your torso back down to the floor.

Inhale as you lift and lengthen your spine upward, then breathe slowly and smoothly through your nose while holding the position.

Lifting the pelvis and thighs off the floor, turning the pose into an upward-facing dog before the spine is ready.: Keep your pelvis anchored to the floor and only lift your chest as high as comfortable.
Shrugging the shoulders up toward the ears and jamming the neck.: Actively pull your shoulder blades down your back and keep the back of your neck long.
Compressing the lumbar spine by pushing excessively with the arms.: Use your back muscles to initiate the lift and distribute the extension evenly across the upper back.

Avoid deep extension if you have active acute lower back pain, disc herniations, or spinal stenosis.

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