Traditional

Extended Cobra Pose

Straighten the arms more fully as the chest lifts from the belly.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Extended Cobra Pose: Lie on your belly with the legs long behind you. Place the hands under or slightly in front of the shoulders. Press more firmly into the hands and straighten the arms as the chest lifts higher. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Extended Cobra Pose: Bend the elbows and lower the chest with control. Rest the body back on the floor. Pause in a neutral position for a moment before continuing.