How To Do Baby Cobra Pose - Yoga Beginners Guide Tutorial

Transcript

welcome back to my channel thanks so much for joining me and my name is Kay Graham today we have Foundation of baby Cobra so this pose is a staple in a lot of yoga classes so I got to a help empower you so that next time that you go on your own into a yoga class you can feel confident strong you know exactly how to do the pose and it will help empower you to know your body better so when I'm here ready let's get started [Music] let's start on our hands and knees in the tabletop position these are hip-width apart palms are close to underneath the shoulders are directly underneath the shoulders move the hips towards the right and let the gaze look over the left shoulder inhale back to Center exhale hips move towards the left cave looks over the right shoulder inhale Center exhale opposite way in hell that we're going to go back a few times it's starting to open up our bodies before we get into our beauty Kohler foundation pausing at center exhale round your spine let the sit bones tuck to the touch down towards the chest find your cat tilt to the side inhale sits bones rise belly drops chest the head lengthen forward into your cow exhale rounding back sits bones tough rounding your spine choose their work towards the chest inhale lengthen beautiful follow your own breath let your breath guide your movement going back and forth pausing in the neutral spot move the knees a little bit farther back from underneath the hips exhale bend the elbows nice and slow release the front body onto the mat and when you get there the hands are placed on the mat close the underneath the shoulders well this is when we move into our baby Cobra feel the tops of the feet grounding on the mat beautiful feel the Friends of the pelvis grounded on the mat so you want to have a small little feeling like you're pressing the front pubic bone into the mat draw the navel in towards the spine so there's our drawing out and down inhale slowly lift the forehead and the chest off the mat so as you do this feel the back muscles engaging don't lose the connection with your feet and the front of the pelvis on the mat and then really important here to keep drawing the belly button in towards the spine so you're not letting your core be disengaged and you're pushing the belly in the mat no opposite weight draw the belly button in towards the spine use the back muscles to lift the chest and forehead and the hands are grounded on than that and not doing much work you can even lift the hands off of the floor and keep the spine length then once you have that foundation breathing deeply exhale release everything down release the right air onto the mat lengthen the arms down towards your sides bend the knees and then just wave the legs from left to right it will move into that baby Cobra one more time so I want you to really feel the foundation once we go into it a second time good exhale release the legs down grab the forehead back onto the mat please for him grounding them on the mat close to underneath the shoulders okay so here we go again feel the tops of the feet grounding on the map check front to the pelvis grounding on the mat draw the belly button in towards the spine now the elbows aren't playing out they are moving towards each or so shoulders are soft drawing out and down away from the ears and the floor inhale lift the forehead and the check off the net we're not coming up very high because we're using again our back muscles to keep us here if we use our arms of course we can come up higher but that is we're losing all of our integrity and our hospitals when we're just using our arms to stay up so yeah it tops the feet front the pelvis on the mat draw the belly button in towards the spine use the back muscles and lift the hands off of the mat to see and to feel Gilda back riding gauge awesome job breathe deeply make sure there's no low back pain here we want the movement to happen into the entire spine not just the low back if you're feeling any pain in the low back come out of it let me adjust and don't come up as high and exhale release arms lengthen down towards the sides this time release the left ear off the mat bend the knees and sway the legs were left to right and so these legs or head ground on the mat take the hand so they're underneath the shoulders tuck your toes throwing deeply into the palm inhale press yourself up onto the hands beneath sit down on to your sit bones cross your legs place the palms onto the knees exhale release the chin down towards the chest move the chin from left to right slowly roll the right ear towards the right shoulder exhale release the chin back down forwards of chest inhale roll the left ear towards the left exhale please chin down force it chest inhale bring the neck back to neutral take the palms together in front of a heart close the eyes for a moment give your body a big thank you for every movement that is said today and to learn how to empower yourself to know your body so that you can be safe in your yoga practice always always always listen to your own body thank you so much for joining me I hope you enjoyed this foundation of baby Cobra see you the next video