Standing Cobra

Chest and Shoulder Opening for Pregnant Students

Watch how it’s done below!

At Prenatal Yoga Center, we offer poses that provide support, comfort, and strength during pregnancy. Standing Cobra is a highly effective standing pose that focuses on chest opening, shoulder stretching, and back strengthening. This pose is particularly beneficial for improving posture, relieving tension, and providing relief from acid reflux, which can be a common issue for pregnant students.

Benefits of Standing Cobra

The Standing Cobra pose offers a wide range of benefits for pregnant people:

Chest Opening: This pose helps open the chest, improving posture and promoting better breathing as your body adapts to pregnancy.
Back Strengthening: By engaging the muscles of the upper back, Standing Cobra strengthens the back, providing support for the growing belly.
Shoulder Opening: This pose stretches the shoulders and helps relieve tension, which can build up in the upper body as your posture changes.
Relief from Acid Reflux: Standing Cobra helps lift the chest and lengthen the spine, providing relief from acid reflux by preventing compression of the stomach area.

Alignment Tips for Standing Cobra

To practice Standing Cobra safely and effectively during pregnancy, follow these key alignment cues:

Feet Placement: Position your feet “baby distance” apart for a comfortable and stable foundation. Ensure your weight is evenly balanced across both feet.
Thigh and Pelvis Position: Draw your thigh bones back and balance your pelvis by gently lengthening your tailbone down while slightly lifting your pubic bone. This alignment protects the lower back and helps you maintain a neutral pelvis.
Rib Cage Alignment: Stack your rib cage directly over your pelvis to ensure proper posture and alignment throughout the pose.
Hand Placement: Interlace your hands behind your back and draw your knuckles toward the floor while lengthening your lower back. This action opens the chest and stretches the shoulders.
Lift the Heart: Engage your upper back muscles as you lift your heart toward the ceiling, creating a gentle backbend and encouraging chest expansion.

Modifications for Standing Cobra

Standing Cobra can be modified to meet the unique needs of every expecting student. Here are some helpful modifications:

Hand Position: If interlacing your hands behind your back is uncomfortable or not possible, place your hands on your lower back with your elbows bent. Draw your elbows inward toward one another to still achieve a chest and shoulder opening without strain.
Adjust for Comfort: If you have difficulty balancing or find the backbend challenging, reduce the intensity of the pose by maintaining a more neutral spine while focusing on engaging the upper back and lifting the chest.

Category of Pose

Type: Standing Pose
Focus Areas: Chest opening, shoulder opening, back strengthening, acid reflux relief
Modifications: Adjustments for hand placement and comfort

Standing Cobra is an essential pose for building strength, improving posture, and relieving tension during pregnancy. It offers a gentle yet effective way to open the chest, stretch the shoulders, and strengthen the back, making it a valuable addition to any prenatal yoga practice.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.