Prone Cobra Exercise: Amazing 7 Benefits

Prone Cobra Exercise is one of the best power yoga poses for beginners. The muscles used in this pose are the iliopsoas, erector spine (lower back), rectus abdominis, and gluteus maximus.

To do Prone Cobra Exercise, start by lying down on your stomach with your legs stretched out in front of you. Now lift the head up so that it is level with the hands and stretch the arms out to point straight ahead from your shoulders.

This yoga pose will stretch the rectus abdominis muscles and strengthen your abdominal wall. Yoga helps alleviate stress and anxiety and improves blood circulation, muscle strength, and flexibility.

What is Prone Cobra Exercise?

Prone Cobra Exercise is called Salabhasana, meaning ‘locust pose.’ Prone Cobra Exercise is an intense backbend involving lifting the upper body off the floor by flexing the spine and contracting one’s abdominal muscles.

Prone Cobra Exercise
Prone Cobra Exercise

The yoga posture is an intermediate or advanced level asana and should only be attempted with the guidance of a teacher.

The purpose of the Prone Cobra Exercise is to stretch and strengthen all the major muscles of your back.

How To Do Prone Cobra Exercise?


  • Lie down on your stomach with your legs stretched out in front of you
  • Lift the head up so that it is level with the hands and stretch the arms out so that they are pointing straight ahead from your shoulders
  • Arms can be bent or straight, at the discretion of your instructor


  • Inhale as you lift the upper body off the floor
  • Exhale as you return to lying flat on the floor
  • Repeat the exercise 10-20 times

7 Benefits of Prone Cobra Exercise

Yoga is beneficial for people of all ages. Here are a few of the benefits of the Prone Cobra Exercise.

Aids in toning abdominal muscles by gently pulling them inwards and upwards, reducing excess fat and cellulite in the muscle tissue. As with all yoga positions, it also helps to reduce stress and anxiety.

1. Increases flexibility of the spine:

Prone Cobra Exercise facilitates a deep stretch in the back and enhances spinal flexibility.

2. Helps relieve lower back pain:

It helps get rid of the stress and pressure on the lower back from a sedentary lifestyle, leading to aching, tiredness, and even conditions like sciatica. Prone Cobra Exercise is an effective cure for lower back pain and makes it easier to sit for longer periods.

3. Helps improve the functioning of the nervous system and circulatory system:

Yoga stimulates the sympathetic nervous system, which helps protect you from illness and reduces stress.

Also, yoga pranayama improves the functioning of the circulatory system. It also increases oxygen absorption in the body, which increases your energy levels.

4. Improves balance:

Practicing Yoga helps maintain your body’s equilibrium and balance throughout life.

5. Relieves stress and anxiety:

Yoga is a helpful tool to relieve stress, de-stress your mind and revitalize the body. Prone Cobra Exercise is especially good at relieving anxiety as it facilitates a deep stretch in the back, which can relax your mind and body.

5. Improves blood circulation:

With the regular practice of Pranayama, you can improve the functioning of your circulatory system, thereby improving blood circulation throughout the body. Yoga helps improve muscle strength and flexibility by increasing oxygen supply to cells.

6. Increases muscle strength:

It is a great exercise for beginners to gain muscle stamina and strengthen and ton the neck, arm, thigh, and abdominal muscles.

7. Improves digestion:

The digestive system regulates the flow of food and fluids from your mouth to the anus. In addition to its many benefits, Yoga helps improve digestion as well, making it much easier for your body to process nutrients. This also increases energy levels during the day.

What muscles do Prone Cobras work?

The muscles used in Prone Cobra Exercise are the following:

1· Iliopsoas muscles:

These are the two large muscles that run from your hip to your knee, assisting in flexing the knees and hips.

2· Rectus abdominis muscle:

The abdominal wall comprises various muscle fibers that help with digestion. The rectus abdominis muscle helps to keep your abdominal muscles in place and is mainly used to stabilize your stomach.

3· Erector spinal muscle:

The erector spinae muscles are short, thick muscles in your back that play a crucial role in stabilizing and supporting your spine. They help you maintain an upright position and are especially important as you age.

4· Gluteus maximus muscle

These form the huge mass of the buttocks and help move the thigh forward and backward.

What are Cobra exercises good for?

Cobra exercises are good for strengthening the back and abdomen. Cobra exercises also help strengthen the arms, wrists, shoulders, and calves.

Cobra exercises are also good for helping to reduce the pressure that is put on your back from sitting at desks or in cars all day.

Why is Prone Cobra Exercise so difficult?

Prone Cobra Exercise is an advanced yoga posture and is not recommended for beginners. Therefore, it can be a real challenge to master this pose as several factors are involved.

Prone Cobra Exercise places a great deal of pressure on the lower back, and even though benefits are long-term, it can be quite painful if you have weak abdominal muscles. This is why you should always consult a professional teacher before attempting this posture.

The Bottom Line

Cobra exercises are the ultimate workout for the abdominal muscles and lower back, but they can be very strenuous for beginners to try.

Prone Cobra Exercise requires a lot of repetition, and it is a good idea to practice this exercise in front of a mirror to perfect the correct movement.

You should never try to rush into this ‘cobra pose’ or risk injury. Always listen to your body and choose the right level for yourself.

You are advised to consult with the presence of an experienced yoga instructor before attempting any yoga postures, including Prone Cobra Exercise, especially when you are new to Yoga.

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