Cobra

[Jenergy]

I'm on Stage 4, and so doing Cobra for 120 seconds. A friend commented , "Cobras are a Good Thing, but I've never held one over 45 seconds or so. Are there advantages to the longer hold (other than just enjoying the stretch)?"

This struck me as a good question. Unlike planks (which get harder and harder the longer you hold them) the Cobra doesn't seem particularly more intense over time to me. What are the advantages of doing it for so long? In particular, what's the advantage of doing it on a day when you're also doing back extensions, which seem to work the same muscles?

[wendyr67]

I don't know about your last question, but for me, the cobra is difficult! I'm not a novice, and I think my back is pretty strong, but holding that cobra is something I have trouble doing for more than 50 or 60 seconds right now...

[CaraBeth]

I don't really consider it a stretch - I feel like I'm really working my back (and heck, my entire backside muscle) that whole time. But I agree it's not as hard as a plank, 120 second cobra is easier for me than the 120 second plank.

[am1]

I think the cobra is only easy if you leave your chest on the floor and don't squeeze shoulder blades together. I also feel this in my triceps the next day.

[outofcontrol]

Cobra is not really a stretch. If you're supporting yourself with your arms it's more of a Sphinx pose. You should be able to lift your arms off the ground and still be holding yourself up in Cobra.