How to Do the Yoga Cobra Pose With a Chair

The yoga cobra pose is a gentle backbend and is a fantastic preparatory pose for beginners; however, if you push yourself too far you risk back injury. For this reason, it is a good idea to begin the cobra with a chair, which reduces the curve of the backbend and allows you to work more gradually into the full pose.

Difficulty: Moderately Easy

Instructions

1. Brace a chair against a wall with the back of the chair facing away from you. Place your palms firmly on the seat of the chair, about shoulder width apart, and then slowly walk your feet back until your body forms a straight line and you are resting on the balls of your feet. You practice the full cobra while lying on the floor, but using a chair helps to reduce pressure on the spine, making it a better choice for beginners or those with a stiff back.

2. Keep your elbows bent and tight into your chest as you prepare for the cobra. Hold your gaze forward so that your neck is in a neutral position. Begin to breathe slowly and deeply.

3. Exhale as you push into your hands and straight your arms. Keep your legs as relaxed as possible, so that as you lift, you create a gentle curve in the spine. While your legs should be held straight, try not to clench your buttocks, rather allow there to be a release in the hips.

4. Hold the cobra for 30 to 60 seconds and then slowly lower yourself to your starting position. Rest on your knees for a moment if necessary and then repeat the pose at least one more time. As you become comfortable in the modified cobra, you can remove the chair and try the pose while lying on the ground.

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