How to Do Cobra Yoga Pose Hold

Cobra Yoga Pose Hold is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Cobra Yoga Pose Hold

  1. 01Lie prone on the floor with the legs extended and the tops of the feet pressing down.
  2. 02Place the palms flat on the floor directly under the shoulders with elbows tucked close to the ribs.
  3. 03Straighten the arms to lift the chest off the floor while keeping the pelvis in contact with the ground.
  4. 04Gaze slightly upward without cranking the neck into excessive extension.
  5. 05Hold the position, focusing on lengthening the space between the ribs and the hips.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cobra Yoga Pose Hold

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pull the shoulders away from the ears to engage the lats and prevent excessive shrugging during the hold.

Same coaching engine used inside the A90 app

05 / FAQ

Cobra Yoga Pose Hold questions

What muscles does Cobra Yoga Pose Hold work?

Cobra Yoga Pose Hold is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Cobra Yoga Pose Hold correctly?

Lie prone on the floor with the legs extended and the tops of the feet pressing down. Place the palms flat on the floor directly under the shoulders with elbows tucked close to the ribs. Straighten the arms to lift the chest off the floor while keeping the pelvis in contact with the ground. Gaze slightly upward without cranking the neck into excessive extension. Hold the position, focusing on lengthening the space between the ribs and the hips.

What is the A90 coach tip for Cobra Yoga Pose Hold?

Pull the shoulders away from the ears to engage the lats and prevent excessive shrugging during the hold.

Is Cobra Yoga Pose Hold suitable for beginners?

Cobra Yoga Pose Hold is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Cobra Yoga Pose Hold?

No. Cobra Yoga Pose Hold is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cobra yoga pose hold into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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