Open appTake the free test
← All exercisesShoulders · Overhead · Thorax · Posterior chain

Cobra To Prayer

Active stretch · Floor · No equipment

ShouldersUpper backLatsHamstrings

What you should feel

Stretch in the abdominals, under the arms, and in the back.

How to do the Cobra To Prayer

  1. Phase 1: Lying down, palms on the ground, arms extended to lift the torso while keeping hips on the ground.
  2. Phase 2: Hips pushed back to rest on the heels. Arms extended forward, palms flat on the ground.
  3. Slow and controlled transition between the two positions.

Muscles and zones

Works the shoulders, upper back, lats, hamstrings. Sprung uses it in Daily and Activate and Recover routines.

Not sure which moves you need?

Take the free mobility test and Sprung builds a daily routine around your tightest zones.

Take the free test