Prone Cobra
Also known as: Prone Cobra Hold, Prone Cobra Raise, Cobra Hold
Body region
Muscles
Main
Helps
Holds
Technique
- Rest face down on a mat with the arms along your sides and palms down.
- Squeeze your glutes and lift your chest slightly off the floor, keeping your neck long and eyes on the floor.
- Rotate your palms outward so the thumbs point up and pull your shoulder blades together.
- Hold for the planned time, then lower slowly.
Cues
- Chin tucked, neck in line with the spine.
- Squeeze the shoulder blades together.
- Lift only a few centimetres.
Common mistakes
- Lifting the head and craning the neck.
- Arching the lower back too much.
- Holding the breath.