Cobra - Floor

Cobra - Floor

Difficulty level: Beginner | Muscle Group(s): Abdominals, Back, Back and Neck, Glutes, Latissimus Dorsi, Shoulders, Spinal Erectors, Trapezius | Modality: Stability, Yoga

Progression 1


  • Strengthens the posterior chain and opens up any upper crossed posture issues.


  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.


  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.