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Cobra Pose
Positions & Range of Motion
- Start
- prone with legs extended, tops of the feet on the mat, palms flat under the shoulders, elbows tucked close to the ribs
- End
- chest lifted into spinal extension leading with the sternum, elbows softly bent, shoulders drawn down and back, pubic bone and feet pressing into the floor
- Range of Motion
- lumbar and thoracic spinal extension from prone-flat to comfortable end-range back-bend, then controlled lowering
How to Perform
Lie prone with legs extended, tops of the feet on the mat, and palms flat under the shoulders with elbows tucked close to the ribs. Press the pubic bone and feet gently into the floor, then lift the chest by extending the spine — leading with the sternum rather than cranking the head back — using the back extensors first and the arms only to assist, keeping the elbows softly bent. Hold at a comfortable height with the shoulders drawn down and back, then lower slowly with control.
Opens a YouTube search for “Cobra Pose”
Coaching Cues
- 1
Press the tops of your feet and your pubic bone gently into the mat before you lift.
(external) - 2
Lead with your breastbone, as if sliding your chest forward and up over a bar.
(external) - 3
Draw your shoulder blades down and back, away from your ears.
(internal) - 4
Lift with your back muscles first — your hands should feel light enough to hover for a moment.
(internal)
Evidence-Based Dosing & EMG Data
Commonly prescribed as 3-5 holds of 15-30 seconds, or 8-10 slow repetitions when performed dynamically like a press-up; this reflects clinical convention rather than trial-derived dosing.
Surface EMG work on prone trunk-extension exercises (including yoga-based studies of bhujangasana and studies of the closely related prone press-up used in McKenzie-style programs) consistently shows moderate activation of the lumbar erector spinae and multifidus, with activation rising as the chest is lifted higher and the arms contribute less. Middle/lower trapezius activity accompanies the scapular retraction-depression component, and triceps involvement scales with how much the hands press. Direct EMG data specific to cobra pose are sparse, so muscle roles here are inferred from prone-extension biomechanics and general yoga EMG literature rather than robust exercise-specific trials.
Muscles Involved (15)
Primary Movers
Secondary Movers
Stabilizers
Lengthened / Stretched
Synergists & Assistors
Easier Variations ↓
Sphinx Pose
Prop onto the forearms with elbows under the shoulders for a gentler, supported spinal extension with less lumbar load.
Baby Cobra
Lift the chest only a few inches with hands barely pressing, keeping the lower ribs on the mat to limit extension range.
Harder Variations ↑
Upward-Facing Dog
Straighten the elbows fully and lift the thighs and pelvis off the mat, supporting the body on the hands and tops of the feet for greater extension range and upper-body demand.
Active (Hands-Hovering) Cobra
At the top of the pose, lift the palms off the floor and hold, forcing the spinal extensors to sustain the full position without arm assistance.
Target Movements (6)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
claude-researched 2026-07; muscle/movement links validated against the roster. Adversarial clinical verification pending — do not promote past needs_review without human review.