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Chest · Body Weight
Cobra Yoga Pose Hold
Cobra Yoga Pose Hold is a beginner compound yoga exercise that works the pectorals (chest), with the upper back and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Cobra Yoga Pose Hold
- Begin by lying face down on the floor with your legs extended straight behind you and your hands placed at shoulder level, palms flat on the floor.
- Engage your core and press through your palms to lift your chest off the floor, straightening your arms to come into the cobra position, keeping your hips on the floor.
- Hold the cobra position, keeping your arms straight and your chest lifted, while breathing steadily.
Form tips
- Perform the movement with control, ensuring a smooth and steady rise into the cobra position.
- Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
- Breathe deeply and steadily throughout the exercise, inhaling as you lift your chest and exhaling as you hold the position.
- Keep your hips on the floor during the cobra hold to maintain proper form and maximize the stretch in your lower back and abdomen.
Cobra Yoga Pose Hold alternatives
More pectorals exercises
Cobra Yoga Pose Hold FAQ
What muscles does Cobra Yoga Pose Hold work?
Cobra Yoga Pose Hold mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The upper back and lower back work as secondary muscles.
What equipment do you need for Cobra Yoga Pose Hold?
None. Cobra Yoga Pose Hold is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cobra Yoga Pose Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cobra Yoga Pose Hold good for beginners?
Yes. Cobra Yoga Pose Hold is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Cobra Yoga Pose Hold burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Cobra Yoga Pose Hold?
Other exercises for the pectorals include Suspension Trainer With Grips Push-Up to Side Plank, Dumbbell Decline Bench Press, Dumbbell One Arm Wide Grip Bench Press and Band Low Chest Press.
For developers
Use Cobra Yoga Pose Hold in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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