Prone Cobra Hands Interlocked
Face down with the hands clasped behind the back, lift the chest off the floor and draw the shoulder blades together, the legs staying down.
How to do it
Setup
Face down, legs long, hands interlocked behind the lower back, forehead just off the mat.
Steps
- Lift the chest, reaching the clasped hands toward the feet.
- Squeeze the shoulder blades together at the top.
- Lower the chest slowly back to the mat.
Common mistakes
Head craning up: the neck stays long, eyes on the floor. Legs kicking up: this lift is the upper back's; the legs stay down. Hands pulling apart: keep them interlocked and reaching back.
Breathing
Exhale on the lift, inhale lowering.
