Same start as low cobra, but you press through your hands until your arms are nearly straight with hips still touching the floor. Aim to spread the bend from the mid back upward instead of hinging at one point.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds, 3 rounds, backing off the moment your low back pinches.
Skip after the first trimester of pregnancy, and clear it with a clinician if you have spondylolisthesis or a diagnosed pars stress injury.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.