Cobra Pose Alignment Check
Wondering if your cobra pose is aligned? Prop up your phone — GOODREPS watches your hip angle (shoulder → hip → knee) live and times the hold only while your form is right, as you work your back, with shoulders and glutes assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Alignment Check
LIVEHOW TO HOLD A PROPER COBRA POSE
Setup Lie face-down, side-on to the camera, palms under your shoulders.
- Press through your palms and lift your chest, elbows tucked back.
- Keep your hips and legs on the floor.
- Look gently forward and hold.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED HOLD
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your hip angle (shoulder → hip → knee) against the pose target (~150°) on-device — no wearables. A mat under your hips makes this one much friendlier.
Settle in — the timer only counts real alignment
The hold timer runs while you’re in the pose. Drift out and it pauses (doesn’t reset) until you find the shape again.
WHAT THE CAMERA WATCHES
- Your backbend against the pose target (~150°) — measured live at the shoulder–hip–knee chain as your chest lifts.
- The hold itself — the timer runs only while you're in the pose; drift and it pauses (never resets) until you're back.
- The two ends of the pose — lift the chest but keep the hips down, or the form cue will say it for you: "Chest up, hips stay grounded."
COMMON COBRA POSE MISTAKES
Pushing into a full press-up
If your hips leave the floor it's upward dog, not cobra. Keep your pelvis grounded and let your spine do the lifting.
Cranking the lower back
The bend should spread along the whole spine. Lift only as high as your back muscles carry you — the hands assist, not shove.
Shoulders hunching to the ears
Slide the shoulder blades down and back, elbows tucked along your ribs. The neck stays long.
Chin jutting skyward
Throwing the head back pinches the neck. Gaze slightly forward and up — the crown leads, not the chin.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Is cobra pose safe for my lower back?
Gentle cobra is one of the classic back-friendly extensions — the key is lifting with your back muscles instead of cranking with your arms. Start low and build height across sessions.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.