Cobra Stretch

Cobra Stretch , also known as Bhujangasana in yoga, is a great exercise to stretch and strengthen the back, open the chest and improve the flexibility of the spine. This stretching exercise is ideal for those experiencing back stiffness or wanting to improve posture.

How to do the Cobra Stretch correctly

Here's a step-by-step guide to properly performing the Cobra Stretch :

  1. Lie on your stomach with your legs extended and your feet slightly apart.
  2. Place your hands flat on the floor under your shoulders with your elbows close to your body.
  3. Pull your shoulders down and back and use your back muscles to gently lift your upper body off the floor as you press your hands down.
  4. Keeping your hips and legs on the floor, lift your chest until you feel a stretch in your spine and stomach.
  5. Hold the stretch for 15-30 seconds, then slowly return to the starting position.

Typical faults with Cobra Stretch

To get the most out of the stretch and avoid injury, avoid the following typical mistakes:

  • Overstretching the lower back : Use the back muscles to lift the upper body and avoid putting any pressure on the lower back. Go up only as high as feels comfortable.
  • Shoulders drawn up towards the ears : Keep the shoulders down and away from the ears to avoid tension in the neck.
  • Pressed neck : Let the neck remain neutral and look straight ahead or slightly upwards. Avoid looking up too far to protect your neck.

Variations and adjustments for Cobra Stretch

Depending on your flexibility and needs, you can try different variations of Cobra Stretch :

  • Baby Cobra : Lift your chest just slightly off the floor while keeping your elbows bent and close to your body. This is a gentle version that is ideal for beginners.
  • High Cobra : If you are more flexible, you can extend your arms fully and lift your upper body higher. However, make sure to use the back muscles and not put too much pressure on the lower back.

Rehearsals and recommendations

Hold the stretch for 15-30 seconds and repeat 2-3 times. The exercise can be performed daily or as part of a warm-up routine to improve flexibility in the spine and open the chest.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Breathe in deeply through your nose as you lift your upper body and exhale slowly as you hold the stretch. This helps to relax the muscles and improves the effect of the stretch.

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