Cobra Yoga Pose
Target Muscle
Secondary Muscles
Equipment
Press your palms into the mat, slowly lift your head, chest, and shoulders off the ground by straightening your arms, keep your lower body and hips on the ground.
Draw your shoulders back and down away from your ears to open up your chest.
Hold this pose for 15-30 seconds, remembering to breathe deeply and evenly.
To release, slowly lower your chest, shoulders, and head back to the mat, and rest your head to one side.
Pro Tip
Correct Positioning: A common mistake is to place your hands too far forward or too wide apart. Your hands should be placed right under your shoulders. Your elbows should be kept close to your body and not splayed out to the sides. This will help to keep your shoulders down and relaxed, and avoid unnecessary tension. Don't Rush: Many beginners tend to rush into the pose, which can lead to injury. Instead, take your time to gradually lift your chest off the floor, using your back muscles and not just relying on your arms. Make sure you're engaging your abdominals to support your lower back. Neck Alignment: Avoid craning your neck