How to Do Big Cobra Pose
A beginner-friendly back-focused exercise that primarily targets the spinal erectors, abdominals, and hip flexors while improving spinal mobility, opening the chest, and enhancing posture and core stability.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Muscles
Primary
Chest
Correct Form
1. Lie face down with your legs extended.
2. Place your hands under your shoulders, opening the chest, rolling the shoulders back and down.
3. Inhale slowly and straighten your arms, keeping your shoulders away from your ears
4. Lift your torso without compressing your lower back.
5. Keep your pelvis and legs on the floor, pressing the tops of your thighs firmly into the floor.
2. Place your hands under your shoulders, opening the chest, rolling the shoulders back and down.
3. Inhale slowly and straighten your arms, keeping your shoulders away from your ears
4. Lift your torso without compressing your lower back.
5. Keep your pelvis and legs on the floor, pressing the tops of your thighs firmly into the floor.
Common Mistakes
Don't press into your hands to lift the chest; use your back muscles instead.
Pro Tips
1. Engage your core muscles to support your lower back.
2. If you feel a strain in your lower back, lower yourself slightly.
2. If you feel a strain in your lower back, lower yourself slightly.
