Cobra Pose

A foundational prone backbend that explores spinal extension, chest opening and the relationship between effort, breath and support.

“Root through the belly and legs. Let the chest rise with ease.”

Cobra Pose introduces backbending from the ground. The floor offers support while the spine explores extension. The posture invites attention to how the chest, shoulders, pelvis and legs participate without needing to push into a larger shape.

The purpose is not to lift high. The purpose is to find a version of spinal extension that feels clear, breathable and supported. Height matters less than the quality of attention within the shape.

1. 1Lie on your front with your legs extended behind you.
2. 2Place your hands beside the lower ribs or under the shoulders.
3. 3Allow the tops of the feet to rest on the floor.
4. 4Let the pelvis and lower belly settle into support.
5. 5Draw the elbows in comfortably towards the sides of the body.
6. 6On an inhale, allow the chest to rise a little from the floor.
7. 7Keep the back of the neck long and the gaze soft.
8. 8Let the hands offer support without forcing the lift.
9. 9Breathe for a few steady breaths.
10. 10Lower back down with care.

Instead of searching for the “correct” position, notice:

• •How much lift allows the breath to stay easy?
• •Are the hands pressing more than the back body is participating?
• •Can the shoulders remain spacious around the neck?
• •Does the lower back feel compressed, or simply engaged?

Let the inhale invite gentle expansion through the chest and ribs. Let the exhale show where effort can soften. If the breath becomes narrow or held, explore a smaller version of the pose.

Observe where the student initiates the backbend. Some will push strongly through the hands. Others may grip the buttocks or lift the chin. Look for the relationship between the breath, the pelvis and the ease of the chest.

Reflect after practising:

• •What changed when you lifted less?
• •Did the breath feel different in the chest, ribs or belly?
• •Where did you notice support from the floor?

Rather than mistakes, you may notice:

• •Pushing strongly through the hands
• •Collapsing into the lower back
• •Lifting the chin
• •Gripping the buttocks
• •Holding the breath

• •Keep the chest very low
• •Place a folded blanket under the pelvis
• •Take the hands wider than the shoulders
• •Practise without lifting the hands from the floor
• •Rest the forehead on stacked hands between attempts

• ✓Breathing remains comfortable.
• ✓The chest lifts without strain.
• ✓The shoulders feel spacious.
• ✓The lower back feels supported rather than compressed.