PILATES MOTION ATLAS

Cobra | Self-stretch in 3D

Cobra: face down, abdomen, front of the hips and spinal extension. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

← Back to the stretch library

A schematic 3D view of Cobra — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Face down · Abdomen, front of the hips and spinal extension

A self-stretch for the abdomen, front of the hips and spinal extension. Support your body and stay within a comfortable range.

Starting position

Lie face down with the hands on the floor beside the chest. Place the legs hip-width apart.

Movement phases

1. Get ready

Lightly engage the buttocks and keep the pubic bone on the floor.

2. Lift the chest

Press through the hands and lift the chest within a pain-free range.

3. Hold the position

Stop where you feel a stretch in the abdomen and the front of the body, and breathe easily.

4. Lower down

Lower the abdomen, chest and forehead slowly in that order.

What to check yourself

Check that the shoulders are not hunched, that the arch does not come only from the lower back and that the pelvis stays on the floor.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If your lower back hurts, go back to resting on the elbows (the sphinx position).

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

Open in 3D