Bhujangasana (Cobra Pose)

Welcome back. This is my dear friend Alana chilling on the mat. We're going to work with COBRA next. So first we'll talk about just general principles of alignment and then a very simple adjustment. All right. Thank you Alana. Come on into it. So you all likely know you can take COBRA low or high or anywhere in between. It's what feels appropriate in your body and your student's body. Alana is sort of in a middle path right now. So in terms of alignment engagement we want the legs awake and the energy from the tailbone moving all the way down the length of the legs out through the feet. The back muscles are engaged and there's a lift of the heart sort of forward and up shoulders back and down right. And we want to make sure that we're not scrunching down into the low back right so that the lift goes forward and up and not just back and into low back. Okay. And the gaze can either be soft to the earth gently to the horizon or a slight lift of the gaze as long as it doesn't scrunch the neck. All right. You can go ahead and release for a second. Thank you. All right. One very simple hands on adjustment for COBRA that encourages the lifting and the opening of the heart and what we're always after. All right. Come on into it. So you'll simply stand on either side of their body, squat down so that you have a nice stable base. Take your hands to their shoulders, thumbs on the shoulder blades and just do a slight lift and rolling down. And you might say to the student lift the heart slightly lift the gaze. Okay. And then just gently let it go and let them release. Thank you. Perfect. All right. Nice and simple. Thanks so much. Enjoy.