Cobra Pose: How-to, Tips, Benefits

In our beginner yoga pose series, Michael Taylor from Strala Yoga in New York City, demonstrates and gives us the scoop on Cobra pose.

How-to: Lie face down with legs extended about 6 inches apart, tops of feet on the ground. Bring palms under shoulders, and gently press down, slowly lifting your upper then middle chest off the ground. Your belly stays on the ground, and your arms remain bent. Drop your shoulders away from ears, and squeeze shoulder blades together behind you. Keep your tailbone tucked and lower back relaxed.

Tips: Keep the back of your neck long and relaxed. Gently pull your hands back toward you as you open your chest forward with your inhales, relax on your exhales.

Benefits: Opens the chest and spine. Builds arm strength.

Michael Taylor is a yoga guide at Strala Yoga in New York City. (Michael prefers "guide" to "instructor"). He's practiced Eastern movement and healing techniques for more than two decades. He holds a degree in mind-body medicine from Harvard, and studied alternative medicine and psychology at Oxford. Mike is also the CEO of social media company Odyl, climbs a few mountains in his spare time, and is the husband of yoga master Tara Stiles.

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