Cobra Pose
Improves flexibility and opens the chest
Mobility & StretchingBeginnerMobilityLevel-Change
At a glance
| Muscles worked | Primary: Chest and shoulder mobility. Secondary: upper back |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Level-Change |
| Sets & reps | 4 sets × 30s |
| Estimated calories burned | ~12 kcal |
How to do it
- Step 1: Setup — Lie on your stomach with your hands under your shoulders.
- Step 2: Initiation — Engage your core and press your palms into the ground.
- Step 3: Mid-phase — Slowly lift your chest and head off the ground.
- Step 4: End-position — Keep your shoulders down and away from your ears.
- Step 5: Return — Control the movement and avoid jerky motions.
- Step 6: Breathing and rhythm reminder — Keep a steady breathing pace.
- Step 7: Safety note — Avoid using too much force or straining the neck.
Equipment
- Yoga mat optional
Coaching tips
Benefits
Improves flexibility and opens the chest
Common mistakes
Not engaging the core or using too much force
Make it harder
Increase the depth of the pose
Make it easier
Start with a smaller range of motion
Breathing
Inhale during the pose, exhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.