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Cobra pose

The Cobra pose sStretches muscles in the shoulders, chest, and abdominals. Also, decreases the stiffness of the lower back.

Lie on your stomach on a mat/floor with your hands under your shoulders and fingers facing forward. Legs should be straight and toes pointed.

Engage your abs to support the spine. Gently exhale. Press your hips into the mat. Lengthen the torso and curl your chest away from the ground while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position and take 3-4 deep breathes.

Inhale one more time and gently lower your upper body back to the mat, lengthening the spine as you descend.

As the length of arms differs, individuals may often lift their hips off the mat as they fully extend their arms. In this case, limit the extension of your arms to keep the hips on the mat.

If you experience any pain in the low back with this movement, stop the exercise immediately.

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14 thoughts on “Cobra pose

  1. I enjoy doing the cobra pose for the reasons you highlighted. It does relieve tension in my back/shoulders.

    1. I think it´s not an easy pose but it has a lot of benefits 🙂
      I try to do it daily but, you know, my bad memory… 😀
      Big hug!

  2. I just had a dream about cobras two night ago. Perhaps my subconscious mind was telling me to do the cobra pose 😁

    Seriously though, I’ll have to try this once I get home.

    1. Hahaha! What a fun coincidence 😀
      I´m sure this cobra pose will help you sleep better 😉

  3. Ooo the Cobra pose! lol 🙂 sounds deadly haha

    Shay-lon

    1. Hahahaha, it is the first couple of times 😉

      1. Haha, I guess I will skip it then! xD

      2. Hahahaha! Ok, I said it wrong, let me try again.
        It takes a little practice to get the most from this pose but it´s worth it!
        Is it more encouraging now? 😉

      3. Hm, doesn’t sound so scary now! lol I will try this cobra tomorrow at the gym:)

      4. Great! Haha! Let me know how you feel after 🙂

      5. LOL. is that a threat?! jk 🙂

      6. Always!! (jk) 🙂

  4. […] via Cobra pose — Chape Personal Trainer […]

    1. Thank you 😊

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