Cobra Pose with Wide Leg
Stretch & strengthen! Cobra Pose with Wide Leg opens your chest & hips, improving flexibility. (Modify as needed!)
The Cobra Pose with Wide Leg mainly works the back, with help from the lower back and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cobra Pose with Wide Leg Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Cobra Pose with Wide Leg Variations and Alternatives
How to do the Cobra Pose with Wide Leg
Cobra Pose with Wide Legs
Starting Position:
Begin by lying flat on your stomach on a comfortable surface or mat.
Place your hands under your shoulders, keeping your elbows close to your body.
**Movement 1. Positioning:
Ensure your legs are straight and wide apart, about hip-width or wider.
Keep the tops of your feet flat against the ground.
Inhale and Lift:
As you inhale, press your palms into the ground and gently lift your chest off the mat.
Draw your shoulder blades back and down, away from your ears.
Engage Your Back:
Focus on engaging your back muscles while keeping your lower body relaxed on the mat.
Your gaze should be directed slightly upward.
Hold the Position:
Hold this position for 15-30 seconds, breathing deeply in and out.
Avoid straining your neck; keep it in a neutral position.
Exhale and Release:
To come out of the pose, exhale slowly while lowering your chest back to the mat.
Repeat:
You can repeat the pose 2-3 times, ensuring you maintain good form.
Tips for Beginners:
If you feel discomfort in your lower back, ease out of the pose and lower your chest more to the mat.
Focus on your breathing and ensure your movements are smooth and controlled.
Cobra Pose with Wide Leg FAQs
What muscles does the Cobra Pose with Wide Leg work?
The Cobra Pose with Wide Leg mainly works the back, with help from the lower back and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cobra Pose with Wide Leg?
None. The Cobra Pose with Wide Leg is a bodyweight exercise, so you can do it anywhere.
What are some Cobra Pose with Wide Leg variations and alternatives?
Similar exercises include the Bodybuilding Pose, Bow Pose, Cobra Lookback Stretch and Stability-Ball Cobra Pose.
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