Yoga - Cobra Pose

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Holos Exercises

Yoga - Cobra Pose

Exercise Type: non-impact

Duration:3 minutes

Reps:NA reps

Fitness Level: Easy

Posted By:Melissa Farrell

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Exercise Description

This is the cobra pose, which helps to stretch out the back and chest. It is part of a routine I like to do just after the standing pose and leading into the downward dog pose. You can do each movement in isolation (especially if you are just a beginner) or you can string these poses together for a full routine.

Muscle Groups: Arms, chest and back

Step Number 1

This move can be done in isolation or following the “Standing Pose” exercise. Start in plank pose. This is similar to a push up position where your feet are on the ground and your arms are supporting your upper body above the ground.

Step Number 2

Gently lower your upper body to the ground. Flip your feet so that your toes are now facing behind you. The tops of your feet should be touching the ground. Your hands should remain in the push-up position on the floor.

Step Number 3

While lying on the floor with tops of feet touching the floor and hands in push up position, inhale and gently raise your upper body lifting your chest halfway up in the air. You should feel the stretch in your lower back, your chest, and your butt.

Step Number 4

Exhale and lower your upper body back down to the ground.

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Member Comments

Greg Says...

As with any yoga routine, don't force any of these moves. Do what feels comfortable. Listen to your body and proceed at your own speed. Sometimes following the step-by-step instructions is better than watching the video because you can do the steps at your own speed.

posted Feb 2, 2010 8:18 AM | view profile | add as friend