Workshop Yoga Cobra

This video is a quick workshop class focusing on one pose - Cobra pose. I take you from the foundation of the pose and work through the alignment so it is done safely and for therapeutic purposes. Cobra is a backbend posture thus is strengthens the muscles and structure of the back. You only need a yoga mat to practice this pose.

Transcript

Hello and welcome to workshop yoga. Today we're going to work on cobra pose. This is a pose on the floor on our bellies and I'm going to show you that. I'm also going to show you a supported cobra pose. So here we go. I'm all about alignment. I don't, I am not a certified Anusara yoga teacher, But I've gotten all my training there. So this is where it comes from. And I like to give credit where credit is due, But you know, When you're, In Cobra, There's a few things that you can remember. One is to establish a foundation, Even starting with the feet. So the toes, You want to have your big toe pressing down. You kind of want to spread your toes out a little bit. And then engage your legs. So. . . Um you might even press the knees down a little bit so your tush lifts up in the air it's just a tiny bit it's very very subtle okay and then the hands are going to come here right under the shoulders. And the elbows are in. They're close to your body. Before you even come up into the pose, You're going to draw the navel in. So knees are down a little bit, Hips are up a little bit, And then the navel is in. And then you're going to lift your shoulders towards your ears and roll them back. And then you want your. . . Neck to be a natural extension of your back So you could just do this. That would just be the babiest of cobras. Then if you want to go a little more, You're going to use your back muscles to lift a little higher. And remember the toes and the knees, The legs. So engage your legs a little bit. Keep your belly in, Shoulders up and back. You could come up a little bit higher if you want. You don't have to. You can play with this. You can take your hands off the floor. Some people's backs are so strong that they can literally lift their shoulders like way, Way up. I can't do that, But I can lift up higher like this. So if you're more of a backbender, You're going to come into the full pose. And you'll notice I'm really trying to keep my shoulders back. In other words, They don't come up here towards your ears. They go down and back. And the elbows stay in. And then. . . I'm going to offer. Supported cobra pose and I'm using the blocks kind of in the middle height. For both blocks. And you want to place the blocks right under the shoulders not on the breast area right so you're gonna take your shoulders like this the blocks right under the shoulders like this. And again, Come back to your feet. Press the knees down a little bit. That's like the same action as taking your thighs back when you're in a standing pose. And then you're going to draw the needle in a little. And then you can let down. And you can breathe in. And as you exhale, Maybe you could let your heart melt a little bit more. Kind of a nice little supported back bend. And. . . I'll show you one more time. I like to start with my head on the floor. It just helps me get grounded. Feet are anchored, Knees are anchored, Belly's in, Shoulders up, And they roll back. And then you come up into the pose. And you might come higher. There you go. That's Cobra. I'm going to show it to you. Be seeing you. So you can also see it at this angle. So hands under the shoulders. Shoulders up and back. Knees are kind of down, Belly's tucked in. And here we come. Cobra. And your gaze just goes straight forward. All right. Was cobra pose or Bhujangasana? I hope you enjoyed it. Until next time. Namaste.