Cobra Pose

You Should Feel

Work in your back muscles. Opening across your chest. Length through the front of your body.

How to Get Into the Pose

• 1Legs active, tops of feet pressing into the mat
• 2Hands under shoulders, elbows close to your ribs
• 3Lift your chest using your back muscles first, then gently press into your hands for support
• 4Shoulders back and down, away from your ears
• 5Gaze forward or slightly up—avoid cranking your neck back

Modifications

• •If low back is sensitive: Keep your lift lower (baby cobra), focus on length over height
• •If shoulders are tight: Widen your hand placement slightly
• •To deepen: Straighten your arms more (moving toward upward dog)