Core

Cobra Pose

Lying face down, you lift your chest with your arms: it extends your spine and stretches your abs and chest.

Also known as: bhujangasana, cobra stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Muscles worked

Cobra Pose muscle map: abs, hip flexors and deep core highlighted on the front and back of the body

How to do it

Lie face down with your hands under your shoulders and legs straight.
Press the floor and lift your chest, keeping your hips down.
Elbows slightly bent, shoulders away from your ears.
Hold while breathing, then lower slowly.

Form cues

Only rise as far as your lower back is comfortable.
Relax your glutes.
Open your chest forward, not just up.

Common mistakes

Locking your arms and forcing the arch: come up less.
Shrugging: draw your shoulders back and down.
Throwing your head back: look forward.

Sets and reps

Hold for 15-30 seconds, 2-4 times.

Variations

Same movement, different equipment. Pick based on what you have and what you want from cobra pose.

Sphinx pose
On your forearms: the gentlest version.
Bodyweight · Beginner
How to do it
1. Lie face down and place the forearms on the floor with the elbows directly under the shoulders.
2. Press the forearms and the tops of the feet down and lift the chest.
3. Draw the shoulders away from the ears and lengthen the back of the neck.
4. Hold the position for the prescribed time, breathing into the front of the chest.
5. Lower the chest to the floor and rest.
Primary
Lower Back
Secondary
Hip Flexors, Chest
Upward dog
Straight arms with your thighs off the floor.
Bodyweight · Intermediate
How to do it
1. Lie face down with the hands beside the lower ribs and the tops of the feet on the floor.
2. Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat.
3. Draw the shoulders back and down and keep the neck long.
4. Hold the position for the prescribed time with only the hands and the tops of the feet on the floor.
5. Bend the arms and lower down under control.
Primary
Lower Back, Triceps
Secondary
Glutes, Chest
Bow pose
Hold your ankles and lift your chest and legs.
Bodyweight · Intermediate
How to do it
1. Lie face down with the arms beside the body and the forehead resting on the mat.
2. Bend the knees and take hold of the outside of both ankles.
3. Press the shins back into the hands so the chest and thighs lift away from the floor.
4. Hold the lifted position for the prescribed time, keeping the neck long and the gaze forward.
5. Release the ankles and lower down under control.
Primary
Lower Back, Glutes
Secondary
Hamstrings, Chest
Camel pose
Kneeling, reach back to your heels and open your chest.
Bodyweight · Intermediate
How to do it
1. Kneel with the knees hip-width apart and the hips stacked over the knees.
2. Place the hands on the back of the pelvis with the fingers pointing down and lift the chest.
3. Press the hips forward and arch back, reaching for the heels if the position stays comfortable.
4. Hold the pose for the prescribed time, keeping the neck in line with the spine.
5. Bring the hands back to the pelvis and come up chest-first.
Primary
Lower Back, Hip Flexors
Secondary
Chest, Quads
Fish pose
Lying down, lift your chest supported on your elbows.
Bodyweight · Intermediate
How to do it
1. Lie on your back with the legs straight and the arms alongside the body, palms down under the hips.
2. Press the forearms into the floor and lift the chest towards the ceiling.
3. Let the crown of the head rest lightly on the floor without putting weight through the neck.
4. Hold the position for the prescribed time, breathing into the upper chest.
5. Lift the head, then lower the back down.
Primary
Lower Back, Chest
Secondary
Front Delts, Hip Flexors
Thoracic bridge
From a reverse tabletop, rotate and open your chest.
Bodyweight · Intermediate
How to do it
1. Sit on the floor with knees bent and hands behind you, fingers pointing back.
2. Press through your hands and feet to lift your hips off the floor.
3. Continue pressing until your chest opens and your arms are extended.
4. Drop your head back and hold the position.
5. Breathe steadily while maintaining the bridge.
6. Lower back down under control.
Primary
Lower Back, Glutes
Secondary
Rear Delts, Triceps
Supported shoulderstand
Legs up, supported on your shoulders: an inversion.
Bodyweight · Intermediate
How to do it
1. Lie on your back, ideally with a folded blanket under the shoulders and the head off it.
2. Lift the legs overhead and support the lower back with both hands, elbows shoulder-width apart.
3. Walk the hands up the back and stack the hips over the shoulders until the body is vertical.
4. Hold the position for the prescribed time, keeping the head and neck completely still.
5. Lower the legs overhead and roll down slowly with the hands supporting the back.
Primary
Lower Back, Abs
Secondary
Glutes, Traps
Plow pose
From shoulderstand, lower your feet behind your head.
Bodyweight · Intermediate
How to do it
1. Lie on your back with the arms alongside the body, palms down.
2. Lift both legs overhead and support the lower back with the hands.
3. Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows.
4. Hold the position for the prescribed time, breathing steadily and keeping the head still.
5. Roll down one vertebra at a time with the hands supporting the back.
Primary
Lower Back, Hamstrings
Secondary
Glutes, Traps