Sphinx, Cobra & Upward Facing Dog Explained

Transcript

three back bends that you can do in any yoga class are Spinx Cobra and upward facing dock but if you're not sure about your alignment let's take a look at them individually Sphinx the forearms are on the mat the elbows are underneath the shoulders and you press through the forearms and roll the shoulders back think of trying to pull your chest forward as you roll the shoulders back Cobra the hands can be either in front of the shoulders or further back toward the rib cage it's more challenging the further back you go then instead of pushing through the hand try to rest the hands lightly and use the strength in your back to lift roll your shoulders back and again draw your chest forward upward facing dog is a little different for this we press the top the feet into the mat and lift the thighs and the legs off the mat the arms fully extend here but if you do have a tendency to hyp extend which means the arms go beyond straight keep a little Bend in the elbows again you'll focus on rolling the shoulders back drawing the chest forward