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Cobra Pose


This energizing and strengthening backbend opens your chest and lengthens your spine.

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Step By Step

  1. Lie on your belly. Straighten your legs and separate your feet hip-width distance apart with the tops of your feet on the floor. Press your toes and feet down and energize your legs.
  2. Bend your elbows and place your palms flat on the floor next to your shoulders. Spread your fingers wide and continuously press your finger pads and knuckles (especially your first finger knuckle) into your mat. Squeeze your elbows in towards your body.
  3. On an inhale breath straighten your arms and lift your chest upwards. Keep a small bend in your elbows and squeeze them inward. Lift your sternum towards the sky as you pull your shoulders back. Be mindful not to compress your neck (cervical spine) by tilting your head back too far.
  4. Keep your gluteal muscles slightly engaged, but not overly contracted.
  5. Hold here for several breaths. Release by lowering to the floor or pressing back into Downward Facing Dog.


Pose Name


  • Lengthens spinal muscles and improves posture
  • Stretches abdomen, chest, and shoulder muscles
  • Strengthens back muscles and tones gluteal muscles
  • Stretches lungs and breathing muscles to aid in deeper breathing
  • Increases energy and warms the body


  • Carpal Tunnel Syndrome or other wrist injury
  • Back injury
  • Pregnancy (check with your doctor)


  • You can modify by practicing Low Cobra and only lifting your chest and shoulders a few inches off the ground. In this modification you would use more back strength and less arm strength to lift you up


This posture stimulates the Heart Chakra (Anahata), and aids in balancing energy around love, trust, and forgiveness.