Estiramiento de cobra

Starting Posture

Start lying face down on the mat with your hands under your shoulders and elbows close to your body. Keep your legs together and toes pointed.

How to Exercise

Inhale as you slowly lift your chest off the floor, keeping your hips and legs pressing into the mat. Use the strength of your back muscles to lift your upper body, and avoid pushing with your hands. Hold the position for a few breaths, feeling the stretch in your abdominals and chest.

Breath Control

Breathe steadily throughout the exercise, focusing on deep inhalations and exhalations to help release tension in your muscles and improve flexibility.

Common errors

Common errors include lifting the hips off the mat, straining the neck by looking up too far, and sinking into the lower back instead of engaging the entire spine. Make sure to keep your shoulders relaxed and away from your ears.

Weights

Grips

Variations

For a deeper stretch, you can try extending your arms out in front of you and lifting them along with your chest. Another variation is to press into your hands and lift your gaze towards the sky, adding a gentle backbend to the stretch.

Comments and tips

Focus on lengthening your spine as you lift up, and avoid crunching your lower back. Imagine reaching your chest forward and up towards the ceiling. If you feel any sharp or pinching sensations, come out of the pose immediately.

Cautions

Avoid this exercise if you have any recent or chronic back injuries. Consult with a healthcare professional before attempting if you have any concerns about your ability to perform this stretch safely.