Cobra

Benefits:
  • Increases mobility in the spine and shoulders
  • Opens through the front of the body
Cues:
  • Start by lying flat on your stomach
  • Place your hands directly under your shoulders with your elbows tucked in towards your ribs
  • On an exhale press the top of your feet into the ground engaging your quads and feeling the knees lift off the ground slightly
  • On an inhale your hands into the floor lifting your shoulders and chest off of the ground to whatever extent is comfortable for your ROM
  • If you feel any pain in your lower back come out of this pose
Common Errors:
  • The shoulders are shrugged up towards the ears
  • The top of the feet are not connected to the ground
  • The quadriceps are not engaged
  • The elbows are not in towards the body
  • Coming into the pose to quickly
Modifications:
  • The height of the pose​
Cautions:
  • ​Low back
  • Neck
  • ​Shoulders
Alternative Poses: