Cobra

Audio File

Instructions

  • Lie flat on your stomach with legs extended behind you, feet together and the tops of feet flat on the floor.

  • Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows into the sides of your body.

  • Press the tops of your feet and your pubic bone into the floor. 

  • Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor.

  • Draw your shoulders back and your heart forward. Lower your shoulders away from your ears.    

Modifications

  • Practice at a wall

Contraindications

  • Back injury

  • Wrist injury

  • Carpal tunnel syndrome

  • Pregnancy - avoid while on the floor, okay to practice with palms against a wall

Type of pose

  • Back bend

Parts of Body Benefited

  • Spine

Other poses that cultivate:

Expansion

Focus

Letting Go

Openness

Strength

Other poses from:

Hatha Yoga

Yoga