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Cobra/Upward Facing Dog

Sep 30th, 2011
Cobra pose
  • Begin on your belly, with hands on the floor directly under your shoulders; legs should be together, and extended out long behind you.
  • Pressing your hands into the ground, peel your chest off the floor, keeping the shoulders down away from the ears; press the pelvis down into the mat.
  • Broaden your collarbones and lift the chest, straightening the arms only to the extent that the back is lengthened without compression.
Upward facing dog
  • For a greater challenge and deeper stretch, straighten the arms and press onto the tops of the feet for Upward Facing Dog. Hips and thighs come up off the floor, and gaze is slightly upward.