Baby Cobra Pose

A gentle yoga stretch that opens the chest and strengthens the spine, performed with hands close to the body and elbows bent.

Instructions

1. Lie face down on a yoga mat with your legs extended behind you.
2. Place your hands under your shoulders, elbows close to your sides.
3. Press your pubic bone and tops of your feet into the mat.
4. Inhale and use your hands to press your upper body upward.
5. Keep your elbows bent and close to your torso, lifting your chest.
6. Gaze slightly downward or forward, keeping your neck neutral.
7. Hold the pose for 15-30 seconds while breathing deeply.
8. Exhale and gently lower your torso back to the mat.

Tips

• This is a gentler variation than full Cobra Pose—keep elbows bent throughout.
• Do not straighten your arms completely; maintain elbow flexion for a mild stretch.
• Press your hips and legs into the mat to protect your lower back.
• This pose is excellent for chest mobility and spinal extension mobility.
• Avoid forcing the stretch—go only as far as feels comfortable.
• Perform daily for best results in improving posture and chest mobility.