- From the Prone position, prepare with a deep exhalation.
- Inhale and lift the head off the ground using only the back muscles.
- Keep the legs together.
- Relax the shoulders down.
- Keep the spine long, with a soft curve in the neck, by gazing diagonally downwards to the floor.
- The Cobra differs from the Upwards-Facing Dog in that the arms do not support the upper body.
General and Boxing-specific Benefits
The Cobra pose and its variations strengthen the back muscles and increase range of motion in the spine. It also teaches correct hand, wrist and shoulder technique.
Cautions and Modified Versions
Participants with lower back issues should work with caution.
Spine/Core: Spinal extensors, psoas minor, abdominal muscles, oblique
Upper limbs: Serratus anterior, rotator cuff, triceps brachii,
Lower limbs: Hamstrings, adductor magnus, soleus, gluteus maximus,
Study and Reflect
Practice the Cobra pose with special attention to the spine. Does the chest drop when performing its variations? Do the wrists remain straight? Do you maintain your gaze through the knuckles? Note your observations.
HELP AND SUPPORT
If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.