Cobra
Lie face down and peel the chest up to extend the spine and open the front body.
Overview
Cobra is an intermediate back-extension pose on Flexor that lifts the chest from a prone position to extend the spine and open the front body.
What Cobra targets
You'll feel work along the spinal extensors, a stretch through the abdominals, and opening across the chest when the pelvis stays grounded.
Why add Cobra to your routine
Gently extends the spine and opens the chest after prolonged sitting.
- Encourages length through the front of the torso without forcing height.
- Complements forward folds and hip flexor work in a balanced session.
Who it's for
Anyone comfortable lying prone who wants gentle spinal extension without deep backbends.
When to do it
Use in yoga warm-ups, after desk work, or between forward-bending stretches.
Cobra is a prone back-extension pose that opens the chest and lengthens the abdominals while mobilising the thoracic and lumbar spine. Press through the hands and tops of the feet, lift the chest only as far as feels comfortable, and keep shoulders away from the ears.
Setup cue
Lie face down with palms beside your ribs and elbows pointing back. Press the tops of your feet and pelvis into the floor.
Practice notes
In Flexor, Cobra is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Cobra.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie face down with palms beside your ribs and elbows pointing back.
- Press the tops of your feet and pelvis into the floor.
- Peel your chest forward and up until the front body opens comfortably.
- Lower slowly and keep shoulders away from ears.
Cues that help the movement stay smoother and more controlled.
- Press the tops of the feet and pelvis into the floor before lifting the chest.
- Keep elbows slightly bent and shoulders drawing down the back.
- Lift from the upper back rather than pushing only through the low back.
Patterns to watch for so the shape stays clearer.
- Shrugging shoulders toward the ears at the top of the lift.
- Compressing the lower back by pushing too high too soon.
- Letting the legs lift off the floor instead of anchoring through the pelvis.
Keep things comfortable and stop if something feels wrong.
- Back-bending can aggravate low-back symptoms—reduce the range and do not force the lumbar spine.
- If you have a history of spinal/neck injury, disc issues, or recent surgery, consult a clinician before progressing range or intensity.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Gently extends the spine and opens the chest after prolonged sitting.
- Encourages length through the front of the torso without forcing height.
- Pairs well with forward folds and hip flexor stretches in a balanced routine.
Similar movements to explore next
-
Half Wheel
Lie on your back and press up into a partial wheel or bridge to extend the spine and open the chest.
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Baby Cobra
Small prone chest lift driven by the upper back to gently extend the thoracic spine.
-
Camel Pose
Kneeling backbend reaching toward the heels to open the hip flexors, chest, and front body.
-
Cat Cow
Hands-and-knees spinal wave that alternates arching and rounding the back with the breath.
-
Bow Pose
Prone backbend holding the ankles to open the hip flexors, chest, and front of the thighs.
-
Seated Twist
Seated spinal twist with one foot crossed over the thigh to rotate the thoracic spine.
-
Upward Dog
Press from your stomach into a chest-opening backbend that extends the spine and lifts the thighs off the floor.
-
Wide Leg Torso Circles
Circle the torso from a wide stance with hands on the hips to loosen the hips, hamstrings, and lower back.
Common questions
Which body areas does Cobra target?
Cobra is a active stretching movement that mainly targets your lower back, chest, core, and spine. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Cobra work?
Primary muscles associated with Cobra include erector spinae and latissimus dorsi. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Cobra suitable for beginners?
Cobra is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Cobra?
In Flexor, Cobra runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Cobra?
Cobra has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Cobra?
No. Cobra is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Cobra?
Cobra appears in guided Flexor sessions such as Full Body Flow, Cool-Down: Back and Shoulders, Recovery: Breath and Reset, and Post-Commute Flow. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
