Fitness
Cobra Pose
Cobra pose extends the spine from prone—hands under shoulders, pelvis grounded—strengthening spinal extensors and opening the front body after desk flexion. It is gentler than upward dog for many lifters.
Cobra pose extends the spine from prone—hands under shoulders, pelvis grounded—strengthening spinal extensors and opening the front body after desk flexion. It is gentler than upward dog for many lifters.
Lift with exhale, keep elbows slightly bent, and avoid cranking lumbar compression. Two to three sets of ten slow reps or thirty-second holds post-run.
Pair with cat-cow for balanced spine movement.
Common questions
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Cobra versus upward dog—what is the difference?
Cobra keeps thighs down and uses less arm force; upward dog lifts knees and demands more wrist and lumbar range.
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Is cobra safe with disc issues?
Use small ranges and clinician guidance—stop if radiating leg pain appears.
Related terms
Put Cobra Pose into practice
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