High Cobra
High Cobra
Muscle Group(s) Stretched: Back
Range of Motion Stretched: Spinal Extension (backbending)
Type of Stretch: Passive* Static
Difficulty: All-Levels
Suggested Prerequisites: none
High cobra is a classic backbending pose that typically targets the lower back. For folks more interested in mid or upper back flexibility, I’d suggest working more in your Low Cobra instead.
How To
Step 1
Start in your Low Cobra pose: belly down, chest lifted, forearms pushing down into the floor, pulling elbows back towards your hips.
Step 2
Engage your transverse abdominis (these are the abdominal muscles that run around your waist) by sucking in your belly button and sides of your waist - this will increase the pressure in your abdominal cavity to take some of the pressure out of your low back.
Step 3
Keep that belly-button-sucking-in engagement as you slowly start to press up towards your high cobra, straightening your arms (as much as is comfortable, they don’t have to go all the way straight) lifting your belly off the floor. Hips should stay on the ground. Hold for 10-30 seconds.
If you experience discomfort in the low back, you can add some glute engagement to tuck your tailbone towards the floor (“posterior pelvic tilt” aka tilting the hips backwards slightly) and see if that helps. Otherwise, lower your torso until you can find a position you can sustain holding pain-free.
Modifications
Need to make it easier?
Keep the lift smaller - maybe something more like a “medium” cobra, halfway between belly totally lifted and belly completely on the floor, may feel like a better backbend.
Want to make it harder?
Add a quad stretch by bending your knees and squeezing your heels towards your butt (King Cobra variation)
Related Content
Flexopedia: Low Cobra
Blog Post: Back Extensions: The Backbender’s Broccoli
Blog Post: Protecting Your Low Back When Backbending
