Cobra
From Fit Game Wiki
Contents |
What is this?
This is a yoga position for the lower back.
Benefits
Cobra:
- Helps to maintain a good posture by strengthing the lower back muscles.
- Makes an excellent cool down stretch to help the muscles unwind from a workout.
Equipment required
This exercise does not require the use of any equipment, although a yoga mat or something similar is advised.
MET
Cobra has a MET of 2, meaning that it is a light intensity activity.
Time
Cobra takes two minutes.
Levels
There is only one level of Cobra.
How to do it
At all times, follow the movements of your trainer.
Initial Position
- Kneel on the floor with a your back straight.
Set-up
- Lower yourself, so that your stomach is on the floor and you are resting your weight on your forearms.
- Your legs should be shoulder distance apart.
- Your hips should be in contact with the mat.
The position
- Gently push your upper body off of the floor so that your forearms are straight.
- Keep your hips on the floor throughout.
Holding the Position
- Keep your arms straight.
- Breathe in and out, keeping your breath steady.
- Time your breaths so that they match the movements of the blue circle on the screen: in as the circle decreases, out as it increases.
Unwinding
- Lower yourself gently back so that you are resting on your forearms.
- Raise yourself so that you are now on your knees with a straight back.
Repetitions
- There is only one repetition of Cobra.
Scoring
There is no score for this exercise.
Problems
- Do not overdo this stretch. It is meant to gently stretch your lower back muscles.
- If you find yourself breathing out of time with the blue circle, don't worry. It is more important for you to keep your breath steady while you hold the position than for you to keep time with the circle.
- Do not do this stretch if you have lower back problems.
