Cobra Yoga Pose
Lying face down, the hands lift the head and chest while the hips and legs stay on the floor, a gentler backbend than the upward dog; held for time.
How to do it
Setup
Face down, legs long and together, the tops of the feet down, palms flat under the shoulders, elbows close to the ribs.
Steps
- Press the pubic bone and the legs into the floor.
- Lift the head and chest, straightening the arms only as far as the hips stay down.
- Hold and breathe, then lower slowly to the floor.
Common mistakes
Pushing the arms straight until the hips lift: that is the upward dog; bend the elbows and keep the hips down. Neck cranked back: gaze forward or slightly up, the neck long. Pinching in the lower back: come lower and let the upper back do the lifting.
Breathing
Slow and even through the hold.
