Close this search box.
Close this search box.

Cobra Stretch

It’s generally much easier to prevent problems than it is to solve them, especially when it comes to your back. If practiced regularly, this asana builds substantial strength in your lower back, helping prevent injury and strain.Along with having strong abs, strengthening your back muscles can help alleviate back pain. Doing backbends from a prone position is a really good way to do this, especially when you’re not using your hands, like in this technique. Because it offers a gentle abdominal stretch and puts some pressure on the abdominal organs, this asana is also good for improving digestion.


  1. Lie face down, forehead on the floor, arms at your sides, palms up. Keep your feet together or hip-width apart, toes pointing back.
  2. Synchronizing your movements with your breath, first exhale completely, then inhale as you slowly raise your head and chest, lifting up as far as you can comfortably. As you lift up, contract your buttocks strongly and press your hips to the floor. Leave your hands on the floor at your sides, arms relaxed. Look forward or down.  
  3. Exhale as you slowly come down in reverse order, lowering your chest, then your forehead to the floor. Rest your forehead on the floor and relax your buttocks, legs, arms, and shoulders. Repeat 2 to 4 times.  
  4. Turn your head to one side and relax your entire body.  


  1. Be aware that the muscles in your lower and middle back are contracting as you lift up.  
  2. For a more strengthening and stabilizing effect, press the tops of your feet down and contract your thigh muscles as you raise your head and chest. It’s OK if your knees lift off the ground a little.

Main Benefits

  • Strengthens the back and buttocks
  • Helps relieve stiffness and tension in the back and neck and helps ease minor back pain
  • Helps relieve asthma symptoms
  • Helps increase circulation
  • Aids digestion and eases constipation
  • Promotes hormonal balance
  • Helps ease menstrual disorders and massages the liver and kidneys
Scroll to Top