How To Do The Cobra

I'm going to show you how to do The Cobra. It's an advanced exercise, so do warm up properly beforehand.

Have your hands and elbows the same distance away from the midline of your body. Lengthen out through the top of your head through to the tail, through to the toes. Tummy, pelvic floor, lengthen and float up, floating your neck up away from the floor, looking down. Tummy, pelvic floor, breathing out, floating up and floating down.

Coming up a little bit higher: tummy, pelvic floor, breathing out, start to look forward. And down vertebra by vertebra. Top of the head away from your tail. Coming up a little bit higher, the elbows start to come off the floor naturally. You don't think "Oh I'll lift the elbows up now!", they naturally start to come up, and then on the way down the elbows naturally come down. Don't end up with your elbows poking up!

So, slowly coming up, neck and head through to the chest. The elbows are down. You observe the elbows coming up as you go higher; you keep a little bit of tummy on the floor. You allow the elbows to come down and then down through the spin, vertebra by vertebra.

You shouldn't even get a suggestion of anything in your lower back. So, if find you start to feel your back when you are halfway up or less, make sure you come up less the next time.

And that's how to do The Cobra.