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The cobra stretch is a yoga pose that strengthens the muscles of the upper back while stretching the chest and abdominals. This stretch is an effective solution to the constant forward bending we do with our bodies, such as sitting over a computer or hunching over a phone. All of these activities promote a tight chest, a weak upper back, and bad posture.

Learning how to do the cobra stretch can promote better posture and strengthen your upper back while stretching the front of your body.

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Table of Contents

Cobra Stretch Instructions

Chloe Freytag demonstrating Cobra pose in a blue tank top and yoga pants

Here’s how to do a cobra pose stretch:

  1. Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
  2. Point your toes so the tops of your feet are on the mat.
  3. As you exhale, press arms straight and lift the upper body and front of the hips off the mat.
  4. Keep your legs and feet relaxed and on the ground.
  5. Keep your abdominals tight and breathe slowly.

Tips: When doing a cobra stretch exercise, make sure you don’t let your head completely fall back. Look upward and lift from the front of your chest rather than from your chin. Press through your arms to open the front of your body as much as you would like!

Cobra Stretch Benefits

The cobra exercise comes with plenty of benefits, including:

  • Improves spinal flexibility
  • Stretches chest, abs, and hip flexors
  • Strengthens lower back muscles
  • Relieves tension and fatigue
  • Supports better posture
  • Aids digestion
  • Boosts mood and energy

Easy Ways to Incorporate Cobra Stretch Into Your Workouts

Whether you practice yoga or not, the cobra pose is a great option for a stronger back and better posture! You can incorporate it into your morning routine to help alleviate stiffness from sleep, after a workout to reduce muscle tightness, or as part of a yoga workout.

Here are a few yoga guides to get you started!