How Do You Do the "prone Cobra" Position?


Quick Answer

Find a comfortable place on the floor or use a yoga mat. Lie flat on the floor with your legs and feet pressed firmly against the floor. Lift your arms to raise your chest off of the floor. Push shoulder blades back towards your body and feel the stretch throughout your entire spine. Hold the pose for 15 to 30 seconds. Repeat as desired. The entire process will take one minute per repetition.

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Full Answer

  1. Get into the starting position

    Lie down flat on your stomach. With the top of your feet flat on the floor, stretch your legs back. Place your hands flat on the floor so they are positioned below your shoulders, and tuck your elbows back so they are pointed towards your body. Press the tops of your feet and thighs to the floor.

  2. Inhale and raise your chest off the floor

    While inhaling, straighten your arms by pushing with your hands so that your chest is completely lifted off of the floor. Your hips and legs should still be touching the floor. Point your tailbone toward your hips, and tighten your buttocks.

  3. Push shoulder blades back

    Push your shoulder blades toward your back so that your side ribs are jutting forward. Continue this process so that you feel the stretch throughout your entire spine.

  4. Hold the pose

    Hold the pose for 15 to 30 seconds, and exhale as you return to the starting position. Repeat the pose as desired.

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