Cobra Pose

Benefits

• • Opens the chest and strengthens the spine
• • Eases lower-back tension

Step by step

1. 1Lie face-down with hands under your shoulders.
2. 2Press through your palms to lift your chest off the floor.
3. 3Keep your elbows slightly bent and shoulders relaxed.
4. 4Hold the stretch, breathing steadily.

Breathing guide

Inhale as you lift into the pose, breathe steadily through the hold.

Common mistakes

• • Fully locking out the elbows and overextending
• • Shrugging the shoulders toward the ears

Safety tips

• • Only lift as high as feels comfortable.
• • Keep your hips grounded on the mat throughout.

Variations

• • Sphinx pose
• • Upward-facing dog