No More Cobra Dogs, Please

No More Cobra Dogs, Please

Ever wonder what the difference is between cobra and up dog?  Here are the basics:

 

 

 

 

 

 

 

Cobra (pictured above)

  • hands under shoulders or on either side of the chest
  • tops of feet press down to engage the thighs
  • hands pull back engaging the triceps (backs of arms)
  • pull the heart forward
  • elbows bent
  • tops of shoulders back and down
  • heart forward
  • pelvis stays on the earth
  • spine lifts to the right amount for your body (low, medium or high)

 

 

 

 

 

 

 

 

Upward Facing Dog (pictured above)

  • hands on either side of the ribs
  • tops of feet press down to lift the thighs
  • elbows slightly bent
  • tops of shoulders back
  • heart forward
  • thighs and pelvis lift off the earth
  • heart pulls forward, shoulders back

Don’t be afraid to experiment with your spine in cobra as long as the hips stay down and the elbows stay bent.  In upward dog, keep the pelvis and thighs off the earth while you open the heart.  There is so much more to both of these shapes that you can customize for your particular body, but it is good to know the fundamental difference between the two.

ABOUT AUTHOR

Elizabeth Delaney