Cobra is a gentle backbend lying on your belly, lifting the chest with the strength of the back. It is the alternative to Upward Dog in a vinyasa, and Erin teaches it at a few different heights.
How to do Cobra
- Lie on your belly with the tops of your feet flat on the mat.
- Place your hands under your shoulders.
- Draw your elbows in toward your ribs.
- As you breathe in, peel your chest up off the floor.
- Keep your shoulders away from your ears and your neck long.
- In high Cobra, keep a slight bend in your elbows.
Common mistakes
- Pushing up with the arms and pinching the low back.
- Locking the elbows straight.
- Letting the elbows flare out to the sides.
Make it easier
- Stay low with your hands hovering off the mat so your back muscles do the lifting.
- Take Sphinx on your forearms instead.
Practice Cobra in a free class
90 of Erin's classes include Cobra. These are the most practiced. The time shows where it comes up.
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
60 Minute Deep Stretch Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
30 Minute Power Vinyasa Yoga Class
Yoga for Runners (and Everyone Else!)
20 Min Energizing Flow Yoga Class
15 Minute Flow Yoga Class
Yoga for Strength & Energy Yoga Class
Deep Stretch Flow Yoga Class
Summer Vinyasa All Levels Flow Yoga Class - 60 min
Flow in the Forest Yoga ClassCobra: common questions
How do you do Cobra?
Lie on your belly with the tops of your feet flat on the mat. Place your hands under your shoulders. Draw your elbows in toward your ribs. As you breathe in, peel your chest up off the floor.
Is there an easier version of Cobra?
Yes. Stay low with your hands hovering off the mat so your back muscles do the lifting. Take Sphinx on your forearms instead.
What are the most common Cobra mistakes?
Pushing up with the arms and pinching the low back. Locking the elbows straight. Letting the elbows flare out to the sides.
Where can I practice Cobra in a free class?
90 free Five Parks Yoga classes include Cobra. The most practiced is Vigorous Vinyasa Flow Yoga Class (30 min).
Move within what feels right for your body, and check with your doctor if you have an injury.
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