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Baby Cobra
Lying face down, with your hands palm-down near your shoulders, gently lift your head and shoulders until you are facing the wall in front of you. Don’t push up with your arms—instead, use your upper back strength. Check your neck: does this feel OK? If not, stop immediately. If your neck feels OK, hold this position while you breathe deeply for a few breaths. See if you can feel the movement of your breath against the floor. Optional: Stretch your arms out in front of you, making a V. Then bring your arms back, elbows near waist, making a W.
Cobra
Start by doing a Baby Cobra, then use your arms to push up further. (If you have wrist issues, use your forearms.) Keep your shoulders down, away from your ears. Keep breathing! This is a diaphragm-stretching exercise. As you inhale, feel the expansion of your torso against the floor. Deep breathing here is far more important than how high you bend.
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What is the right technique? Let your body be the boss of your yoga.
These lessons are free. Use them cautiously and at your own risk.
Additional homework: take a long walk or run five times a week.
You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.
© copyright Pam Portugal Walatka, 2009 with Nancy Portugal Jamello.
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Nancy Portugal Jamello's Hatha yoga classes
in Saratoga, San Jose, and Los Gatos
Pam Portugal Walatka's yoga fitness class in Los Altos Hills
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