Cobra Pose

lower back, traps, rhomboidsBodyweight

A gentle extension exercise that stretches and mobilizes the thoracic spine and back erectors. Done lying face down, it opens up the chest and relieves tightness from sitting.

How to do it

1Lie face down with your palms on the floor under or slightly wider than your shoulders.

2Extend your legs behind you and press the tops of your feet into the floor.

3Gently lift your chest off the floor by pressing through your hands and engaging your back.

4Pull your shoulders down away from your ears and draw your shoulder blades together.

5Hold a comfortable height for a few seconds without dumping strain into your lower back.

6Slowly lower your chest back down to the floor.

Common mistakes

Crunching your lumbar spine instead of opening through the thoracic spine, overstressing the lower back.

Craning your neck up and back, pinching the cervical spine.

Shrugging your shoulders up to your ears, jamming the upper traps.

Breathing

Inhale smoothly as you lift your chest, opening your torso, and exhale softly as you lower down.

Make it harder or easier

To ease into it, rest on your forearms instead of palms. To progress, hold the top position longer while relying less on hand pressure.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.