Cobra to Updog

Andrea Jensen

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Andrea breaks down Cobra transitioning to Updog. Level 1 (Cobra), Level 2 (Updog) Cobra (Bhujangasana) and Updog (Urdhva Mukha Svanasana) are the two most commonly used backbend poses.  They are used in every vinyasa class especially when flowing through Surya Namaskar "A" and "B".  Cobra and Updog stretch the front of the torso and the spine and strengthens the entire body.  Breathing will be challenging as your abdomen is stretching.  Take your time working into this pose making sure not to dump into your lower back.  Think of how a Cobra spreads its body and use that imagery to spread your shoulders wide. *Modify by only going to your degree in Cobra.  The idea is too lengthen the spine while curling the shoulders back.  In time you will go deeper as you listen closely to your body. Watch as Andrea instructs Brittany through the basic steps.  Take your time and take care of your spine!