Hot Yoga Tips (Cobra Pose)

Cobra

First posture in the Spine Strengthening series, effect is all about the lower back, and to get there we need to observe the most alignments at the same time, more than any other postures in the series

Alignments for Cobra set up (hands, elbows and shoulders)

Hands under the shoulder close to the chest

Fingers together touching side by side

Palms flat on the floor

Fingertips in line with the tops of the shoulders

Baby fingers in line with the deltoids

Shoulders down, elbows up to the ceiling

Alignments for Cobra set up (legs and feet)

Legs together, toes and heels touch

Toe nails pressed firmly against the floor, pointed toes

Make sure to keep the legs glued together like a cobra’s tail

Knees locked, all muscles from the feet to hips, everything engaged

Special notes on Cobra:

Strive to bring your elbow to ninety degrees with the belly button on the floor, while observing every alignment possible, this is especially hard if you look for precision, and you should always look for precision!

During the posture, continuously drag your hands back against your towel, at the same time push your chest forward and up, this is particularly great for the final opening in the shoulder and chest if you are succeeding in all other alignments in your arms and legs

At the end of Cobra, rest with toes touching, heels fall open, arms by your side on the towel, first turn facing your right, then to the left after the next set