Dear Cobra: You are Not Upward Facing dog

Updated: Mar 26, 2020

Today we break down 2 very common yoga poses. We talk healthy alignment and how Cobra and Upward Facing Dog are not the same pose.  Even though I love them both equally, they are so similar, yet so different!

Both poses are energizing backbends best known for their ability to tone the shoulders, abdomen, glutes and legs while opening the chest and throat AND increasing the flexibility of the spine! We often find these poses in a "vinyasa" , "3 part flow" and "sun salutation" 

The biggest differences between the 2 is that your hips, thighs, knees and legs are OFF THE GROUND in Upward Facing Dog and your arms straighten (keeping that micro-bend in your elbows!). In Cobra your pelvis, hips and thighs stay rooted down into the mat and elbows remain bent hugging in close to your torso.

Check out Gretchen with additional cues for each pose in the pics below demonstrating the both poses!

First up: Cobra

Now take a look at Upward Facing Dog

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