Vinyasa Yoga: Learn the difference between Baby Cobra, Cobra and Upward Facing Dog.

Transcript

hey everyone and welcome to yoga with me carrie of e today we're going to be looking at the difference between a baby cobra cobra and an upward facing dog so first of all all three of these poses are back bends so in back bends i find it really important to ground through the lower body making sure you're nice and stable and supported in the hips and the legs as well as a really nice cue is to really focus on squeezing the shoulder blades down and back what this does is it switches on the back muscles to make sure that the muscles are what are lifting you up and reducing the amount of strain and pressure on the spine so just remembering that with back veins in particular grounding through the lower body and squeezing shoulder blades down and back nice and active this helps build you can stroll the strength as well as turning on all of the back muscles to protect that spine so let's jump down on our mat so normally you'll be transitioning into your upward dog cobra and baby cobra from having come down through chaturanga so you're coming down your hands are quite far back fingertips are actually in line with your nipples you can feel the nice bend in the elbows so let's take a look at baby cobra first so again starting grounding through the hips squeeze those shoulder blades down and back as you lift just the chase off the mat in a baby cobra your belly and hips are on the mat and you're keeping a nice 90 degree bend in the elbows squeezing shoulders down and back and feeling nice activation of the upper and middle back muscles nice and gentle lowering down let's take a look now at your full cobra again making sure those feet are hip distance apart hands are gripping into the mat nice and strong ground through the hips squeeze shoulder blades down and back as you lift through the arms lifting the baby off the mat here you can see the baby is off the mat but i'm still grounding through the hips and grounding through my thighs keeping a slight bend to the elbows squeezing shoulders down and back nice open chest and again not flicking that head back just a natural lift in the chin squeezing back muscles grounding through the hips nice and strong in your cobra okay that's my right tongue okay let's take a look at our full abdomen roll those shoulder blades down and back lift them through the arms and push through the tops of the feet as you lift your thighs hips and belly off the mat you can see this is a much more intensive back bend and again not flicking the chin up just a nice natural lift gripping into the mat and pushing through the tops of the feet you can also have your toes tucked if that's more comfortable for you or keeping the tops of your feet pushing into the top of the mat and this is your nice upward dog and slowly lowering down rolling down nice and gentle so that's the difference between your baby cobra your cobra and your full up dog you can see the difference between the spines that curvature increases as you lift up higher generally in a lot of my classes i'll encourage students to stick with a baby cobra just because it's less intensive on the back bends unless you're doing a back bend specific class however depending on your experience level if you are more comfortable with back bending please feel free to use any of these three versions and listen to your body if you have any questions concerns queries or just want to check that your baby cobra cobra or upper dog are okay in terms of form more than welcome to send me videos and pictures in the dm or pop down a comment down below if you would like to see more of this kind of content if you have any requests on posters that you want to look at or just general thoughts and feelings otherwise have a lovely weekend i hope you have a fantastic restful rejuvenating time and yeah let's head into august springtime in south africa getting ready for summer namaste for me to you all have a lovely day [Music] you