Cobra Pose in Beginner Yoga
Part of the Video Series Beginner Yoga Positions
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Video Transcript
Cobra Pose in Beginner Yoga
So, for cobra pose you’ll want to start lying on your belly with your legs extended out behind you – the legs relaxed and your hands stacked on top of one another. And relax, just sticking your forehead on your hands and then reaching through for your feet so that you can feel your toes on the tops of your feet through pressing into the floor, take your hands and bring them underneath your shoulders with the fingers spread as wide as you can, drawing the shoulders way from the ears and your elbows in towards your ribs. Keep reaching back through the feet and the legs and then scooping your feet towards the floor, feel the breath lift the heart on each inhale and each exhale releasing toward the floor. Each inhale rising with the breath, each exhale releasing toward the floor. If you would like to add more strengthening for the lower back, this pose is very strengthening for the lower back, you can take your hands off the floor and if you’d like to add more flexibility you can keep pressing through the legs, keep reaching back through the feet, scooping the tailbone and press into your hands and come up a little bit higher. It’s important if you’re coming up a little bit higher that your shoulders stay far away from your ears. So you want to make sure that your shoulders don’t shrug up by your ears like so, but that you keep your shoulders release down away from your ears. When it’s time to come down, you want to keep that action through the legs as you smoothly release back down, stack your forearms, relax your legs and rest.
So, for cobra pose you’ll want to start lying on your belly with your legs extended out behind you – the legs relaxed and your hands stacked on top of one another. And relax, just sticking your forehead on your hands and then reaching through for your feet so that you can feel your toes on the tops of your feet through pressing into the floor, take your hands and bring them underneath your shoulders with the fingers spread as wide as you can, drawing the shoulders way from the ears and your elbows in towards your ribs. Keep reaching back through the feet and the legs and then scooping your feet towards the floor, feel the breath lift the heart on each inhale and each exhale releasing toward the floor. Each inhale rising with the breath, each exhale releasing toward the floor. If you would like to add more strengthening for the lower back, this pose is very strengthening for the lower back, you can take your hands off the floor and if you’d like to add more flexibility you can keep pressing through the legs, keep reaching back through the feet, scooping the tailbone and press into your hands and come up a little bit higher. It’s important if you’re coming up a little bit higher that your shoulders stay far away from your ears. So you want to make sure that your shoulders don’t shrug up by your ears like so, but that you keep your shoulders release down away from your ears. When it’s time to come down, you want to keep that action through the legs as you smoothly release back down, stack your forearms, relax your legs and rest.
About the Expert
Expert: Amy Pancake is a yoga instructor at Yoga Yoga studio in Austin, Texas. Read More
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