Hello,
My name is Nina and today I will show you the low cobra position as part of my Yoga Foundation series.
So,
We start.
.
.
From a downward facing dog position that I've already been teaching before.
Because very often the locover is used in a flow.
So very often we would come from a downward facing dog.
Into a plank,
Where you pull the navel gently into the spine.
Now in order to go into a low cobra,
You bring the knees gently down.
You do like a push,
That way the elbows stay close to the body.
Now you push into your hands and you move yourself a little bit forward.
And gently away from the mat.
So the hands are,
As you can see here,
Positioned next to your chest.
In a low cobra,
It is called low because you stay low as you can see,
So you should be able to release your hands here.
In order to be in your low COBRA because Very often I see this.
Now if I tell you to release the hands,
This is going to happen.
So a little cobra stays in there.
Now very important.
Have a gentle look at this area here.
So now I want you to relax your bum,
Your glute muscle as much as possible when you are pushing away.
I tell you again why.
Because if you squeeze in your glutes and your bum,
This area here of the lower back will start tensing up.
And this can,
Over the course of a class or over a certain time period,
Cause pain and a lot of tension in the lower back.
And since most of us already have the problem of tension in the lower back,
I would ask you definitely to release the glute muscles here and to really work from the upper body.
Now,
The position of the feet is also important.
I'm just going to release my hands for a moment.
Have a look.
So you ideally bring the feet,
The toes,
The big toes together and you let the heels fall outside.
So you can also then see that the bum muscle is naturally relaxing.
So you don't want to do that.
So you can start also here.
Bring the hands next to your chest and gently lift up your chest only as high as you can hold it without the hands.
Yeah,
And then from here,
You are coming back into downward facing dog.
I will show you one more time as one sequence.
So you come from the downward dog into your plank,
Knees,
Chest,
Chin to the floor.
Roll a little bit forward and up.
Lift into your lower core now.
And exhale.
Back into downward facing dog.
One more thing.
So why do we do the forward movement?
Yeah,
I will show you one more time.
So from here,
When you're here,
Why do you please not do that?
Because then the hands are too much in front.
And that you can't really lift away.
However,
If you are here in your plan,
Knees chest chin down and now you use to push into your hands a little bit forward and up then the hands are exactly where they're supposed to be without you playing twist them again and we come back into our downward facing dog That was the position of low COBRA.
Have fun practicing this one.
