Cobra Yoga Pose
Expert Advice
Keep your shoulders down and away from your ears to prevent tension in the neck.
How-to-do Steps
- Lie face down on the floor with your hands under your shoulders and elbows close to your body.
- Press through your hands to lift your chest off the floor, extending your arms as much as comfortable.
- Keep your hips and thighs on the floor, and your shoulders relaxed.
- Hold the pose for 15-30 seconds, then gently lower back down.
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Muscles Worked
Cobra Yoga Pose primarily targets the Abs, Lats, Glutes, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs25%
Lats25%
Glutes25%
Hamstrings25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Cobra Yoga Pose work?
Cobra Yoga Pose primarily targets the Abs, Lats, Glutes, Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Cobra Yoga Pose?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Cobra Yoga Pose suitable for beginners?
Yes, Cobra Yoga Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
