Yoga pose · No equipment
Cobra Pose
Cobra Pose is a yoga pose for the back and glutes. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Lie on your stomach, hands under the shoulders
- Press the tops of the feet down and lift the chest
- Elbows bent and close to the body, neck long
Coach’s tip
Lift only as high as feels good in your lower back.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 3 breaths
- Some experience
- 2 × 5 breaths
- Experienced
- 3 × 5 breaths
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Core & balance: 2 × 5 breaths · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.