How Upward-Facing Dog and Cobra Pose Can Transform Your Body and Mind

For the most part, upward facing dog benefits are similar to cobra pose benefits. Both movements work on spinal extension, stretch the chest and hip flexor muscles, and can be good choices for alleviating mental stress.

Cobra Exercise

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles (toes point away from body).

Step 2

Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 – 30 seconds

Step 3

Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.

Step 4

If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

As the length of arms differ, individuals may often lift their hips off the mat or floor as they fully extend their arms. In this case, limit the extension in your arms to keep the hips on the mat.

How to Do Upward Dog

• Lie on your yoga mat in the prone position. Lie facedown on your stomach with your feet about a hip-width apart. …
• Adjust your hands. …
• Inhale and push up. …
• Engage the legs. …
• Distribute your weight. …
• Push your sternum forward and activate your arm muscles. …
• Bend the elbows, release, and rest.