Straightening the elbows fully — becoming Upward Dog
Cobra keeps elbows soft; fully straight arms lift the thighs off the mat.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Yoga · Core
Cobra Pose (Bhujangasana)
Coaching cues
- Lie prone; hands under the shoulders; press up using the back muscles — elbows stay bent
- Thighs stay on the mat — this is what separates Cobra from Upward Dog
- Chest opens; gaze forward; shoulders away from the ears
- Hold 3 to 5 breaths; great for thoracic extension and spinal health
Common faults 2
Neck cranks back into hyperextension
Suboccipitals compress; gaze should be forward and slightly upward.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗