Cobra Yoga Pose

Default prescription & biomechanics

Primary muscles

Core

Secondary muscles

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Mobility (Static force)

Difficulty

Beginner

Working rep range

30-60 sec per set

Between-set interval

45 seconds rest

Step-by-step coaching cues

1. Settle into the starting position smoothly and relax your breathing into a deep, rhythmic cadence.
2. Ease gently into the stretch until you feel comfortable tension without sharp pain or joint pinching.
3. Hold the position while exhaling deeply, allowing the target muscle and connective tissue to lengthen.
4. Transition out of the stretch slowly and under control before alternating sides.

Joint & safety considerations

No specific joint contraindications are flagged for Cobra Yoga Pose. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
All Fours Quad Stretch	Same movement pattern	Bodyweight
Hamstring Stretch	Same movement pattern	Bodyweight
Kneeling Hip Flexor Stretch	Same movement pattern	Bodyweight
Lying Crossover Stretch	Same movement pattern	Bodyweight
Quadriceps Lying Stretch	Same movement pattern	Bodyweight
Seated Forward Bend Yoga Pose	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.