Cobra pose overview
Cobra is performed by one laying face down with hands placed beneath the shoulders, legs a comfortable width apart. One then pushes the upper body up, arching neck, upper and then lower back, backwards rolling the shoulders back and down. Cobra pose is one of the backbend poses that is part of the core foundation required for effective flexibility and ultimately a contortionists training. Cobra pose engages the hip flexors and lower back with less focus on the upper back. This lack of focus makes it important to train cobra in conjunction with other poses that target the other areas of the back. In yoga cobra pose gets called Bhujangasana
All contortion poses can be broken down into relevant progressions. Take a look at the regressions that are relevant for this pose. If you’re working towards the current pose, mastering these below will help you on your way.
If you’ve mastered this pose take a look below for more advanced variations