Esalen's Foundational Yoga Teacher — Teaching yoga since 1968


photo of pose

Baby Cobra

Lying face down, with your hands under your shoulders, but not touching the mat, gently lift your head and shoulders as far as you can without stress. Look at the end of your mat, to avoid straining your neck. Hold this position while you breathe deeply for a few breaths. See if you can feel the movement of your breath against the floor.

Cobra (shown)

Start by doing a Baby Cobra, then put your hands on the mat and push up further. (If you have wrist issues, use your forearms.) Continue to look at your mat. 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.
Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2021 with Nancy Portugal Jamello.



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Nancy Portugal Jamello

Pam Portugal Walatka's yoga fitness classes
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See also

eucalyptus grove
The Invasiveness
of Native Plant
beach house
Beach houses
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Fitness Home
Esalen Archives
Lazy Compost

Neighbors 95033

Web Work: Sandy Johan & Pam Walatka
Triangle shot by Alexander Atkins.
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