It has been a bit since I’ve posted one of my asana modifications. And I am coming at you with a two-fer. I say that because, although the standard postures are slightly different, these two asanas are both back bends and can be modified in much the same way. So today let’s talk about Cobra and Upward Facing Dog.
As always before we start, the Melissa Disclaimer… Please go at your own pace when practicing any of these poses or modifications. Understand that on some days your body may ask you for a modification and on others it may tell you one isn’t needed; listen to its cues. If you have any major injuries or limitations, please seek the advice of a fitness professional before continuing.
As I said in the beginning, Cobra and Upward Facing Dog are both back bending postures . Back bends are practiced a lot in mind-body exercise because of the various benefits they offer. Our spines are both extremely strong and flexible, so it is important that we exercise them accordingly. Back bending postures allow us to do just that. In addition to strengthening our backs, they also allow us to stretch the front sides of our bodies. This is important as we tend to sit, slouch, and hunch a lot in our day to day lives and we need to combat that. Opening up our chests also helps us breathe more fully and deeply. Which is always important when you are talking about getting oxygen into your system.
To enter Upward Facing Dog, you can begin in Mountain Pose, take a step backwards into a low crescent lunge, then move your hands to the floor and finally step your second foot backwards. This should put you in a top-of-a-push-up plank position. You can also enter Upward Facing Dog from your tummy. Simply press up into the top of a push up to start. Once you are at this spot, contract your core, rotate your feet so the tops of them are on the ground, and press your hips towards the ground.
The difference between Cobra and Upward Facing Dog is actually really simple. In a traditional Upward Facing Dog, your hips, thighs, and shins are lifted off the ground. During Cobra, your body makes the same shape (in fact, you can use the same steps to enter the pose) but your lower body remains supported and on the ground.
In fact, this simple difference makes Cobra a good modification for Upward Facing Dog in the event you need it. I have used it for occasions in which Upward Facing Dog is the first of my back bends and my body has asked me to be a bit gentler. And especially if I am going to repeat Upward Facing Dog, Cobra makes an ideal first step to practice without adding in balance issues. I have also used Cobra as a modification if I am getting tired. In many traditional practices, the Sun Salutation Series are used as warm ups and cool downs. And in these traditional practices, there tend to be a lot of back bends and inversions practiced, both of which are tiring for the muscles in your back. Cobra works as a great way to help complete the chaturanga in the Sun Salutations if your muscles are tired.
If you have flexibility or joint concerns, there are two other easy ways to modify these asanas. First, you do not have to face the sky or ceiling. This is a modification I use on the regular as I have TMJ which tends to cause neck tension. Long story short, when you place your head in a position where your face is pointing up, you are shortening and compressing the neck musculature.
No offense to the 5000+ year practice of yoga, but we really shouldn’t be doing that. Your neck is one of the weakest areas of the body, and also one of the most important. Your neck is the conduit of information from your brain to literally everywhere else (and back). Any compression can cause far reaching problems for both the musculature and the spinal column. You can easily remedy this by simply gazing forward. Both asanas are still great back bends even without the addition of the head. The most important thing to make sure, though, is that you aren’t shrugging your shoulders.
If flexibility is your Achilles heel, again, the modification is simple. Instead of pressing up and on to your hands, rest your forearms on the ground instead. This has one advantage of being gentler on your spine and lower back while still keeping your body in the back bend position. The other, bonus, advantage to this modification is that it takes stress off your wrists. Instead of your wrists as a more fragile joint doing the supporting work, you can spread the pressure out across your forearms.
Both Upward Facing Dog and Cobra are great back bends that are easy to master with a few simple tweaks. What other yoga postures do you have questions about? Let me know in the comments!
Until next time, be well friends!
