Technique
- Lie face down on your mat, with your legs extended and the tops of your feet resting on the mat.
- Place your forearms on the mat with your elbows directly under your shoulders.
- Engage your Glutes to protect your lower back.
- Press your forearms and palms into the mat to lift your chest and upper body up.
- Relax your shoulders downward ( Shoulder depression).
- Lengthen your spine.
- Gaze forward to keep your neck relaxed.
- Hold the pose for a comfortable duration while breathing deeply.
Form tips
- To make the pose active, pull your shoulders down and back, engaging your muscles.
- Push your chest forward.
Muscles
Flexibility
Primary
- Abs
- Obliques
Secondary
- Pelvis
Equipment
Appears in
Flexibility
Joint movements
Trunkextension
trains stretches
Progressions
Cobra pose
Beginner
Sphinx pose leg flutters
Novice
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