Cobra
Maya - Pose Assistant
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Benefits
Cobra Pose is a foundational prone backbend strengthening the spine, stretching the chest, abdomen, and shoulders, and toning the buttocks. It helps relieve stress, opens the heart and lungs, and is often part of Sun Salutations.
Practice Guide
Lie prone on floor. Legs extended, tops of feet on mat.
Place hands under shoulders, fingers forward, elbows hugged to ribs.
Press tops of feet, thighs, pubic bone into floor.
Inhale, lift head, chest, upper abdomen using back muscles primarily (Baby Cobra).
Keep shoulders relaxed down and back. Draw shoulder blades together.
Optionally press slightly more into hands for higher lift, keeping elbows slightly bent.
Gaze forward or slightly up, keeping neck long.
Hold for breaths. Exhale, slowly lower torso.
Modifications
Baby Cobra: minimal lift using back strength.
Keep elbows more bent for lower lift.
Widen hands/legs for stability.
Press pubic bone down actively.
Safety Notes
⚠Acute back injury (herniated disc - avoid/extreme caution)
⚠Carpal tunnel syndrome
⚠Headache
⚠Pregnancy (avoid later stages)
⚠Recent abdominal/spinal surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.