Baby Cobra: Back Strength Without Strain
Lifting the chest with the back muscles — not by pushing with the arms — builds strength along the spine. Small lifts, repeated slowly, are the safest start to backbends.
This tip is scheduled for Thursday 26 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Lie on your front with the hands under the shoulders and the elbows hugging in.
- Press the tops of the feet and the pubic bone gently into the floor.
- Inhale and lift the chest a few centimetres using the back muscles; the hands press only lightly.
- Keep the neck long, gazing down and slightly forward.
- Exhale and lower.
- Repeat 6 to 8 times.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
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