How To Do the Cobra Pose

  • December 5, 2007
  • 5,661 Views

joekulak from Joe Kulak (and 10 others)

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Cobras are known for achieving a menacing pose by expanding their hoods when threatened. You don’t need a hood—or a threat—to strike a cobra pose. Just expand your chest.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
How To Do the Cobra Pose: Lie on stomach

Step 1: Lie on stomach

Lie on your stomach with your forehead and the tops of your feet against the mat. Your palms should be face down and next to your chest, your elbows bent and tucked close to your sides, and the tips of your fingers aligned with the tops of your shoulders.

How To Do the Cobra Pose: Lift chest

Step 2: Lift chest

Use your back muscles to lift your chest up and off the ground, keeping the back of your neck relaxed and drawing your shoulder blades and elbows back.

How To Do the Cobra Pose: Look up

Step 3: Look up

As your chest begins to face the sky, start to look up.

How To Do the Cobra Pose: Lift chest higher

Step 4: Lift chest higher

Press your hands into the ground to lift your chest a little higher, but only lift as high as feels okay for your lower back, neck, and shoulders.

Always keep your elbows tucked close to your sides, and keep them slightly bent to prevent tensing up your shoulders.

How To Do the Cobra Pose: Breathe slowly

Step 5: Breathe slowly

Breathe slowly for between 5 to 20 breaths.

To stretch out your face in this pose, stick out your tongue and open your mouth wide.

How To Do the Cobra Pose: Release pose

Step 6: Release pose

To come out of the pose simply lower your body down—no fangs necessary.

In Hindu culture, cobras are considered harbingers of rain—and therefore symbols of power and fertility.

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