Basic Yoga Poses : Yoga: Low Cobra

Basic Yoga Poses : Yoga: Low Cobra


I’m Linda Black. We’re going to continue with
the Sun Salutations, moving into a series in a Low Cobra. It’s just to teach you some
basic opening of the shoulders and stretching in the pectoralis muscle, important in your
athletic agility and ability. So again, bringing the arms overhead on an inhale, deep breath;
exhale swan dive, so take the the arms wide like you’re diving off a cliff, go all the
way down to the floor, bending the knees as necessary. Now this time extend the spine
forward on an inhale, and then place the hands on the floor. We’ll be stepping back into
our high plank position, different or in addition to what we did earlier. Now bring the knees
gently to the floor here and bending the elbows, you’re going to lower the chest towards the
floor. Keep the crown of the head coming forward. “Ahh, come back for me”. Lifting up. Now shoot
the crown of the head forward, this is the energy we want, then bending the elbows, come
all the way down to the floor, keeping the hands right there by your chest. Lift chest,
the head, neck and shoulders into Low Cobra. We’ll spend five breaths here in Low Cobra.
Inhaling and exhaling. As you inhale, lift the shoulders away from the floor and extend
the neck long so your gaze is going to be out a few inches forward from the forehead.
Squeeze the upper shoulder blades, the upper back, the rhomboid muscle. So you’re really
working strong in the back, pull the lower abs in so lengthen the low back. Excellent.
That’s about five and then come back into Downward Facing Dog so we can start our next
sequence. Perfect!