Backbends- Cobra VS Upward Facing Dog

These are two of the most popular backbends during Vinyasa Yoga class as it is part of Surya Namaskara A or Sun Salutation A.

Cobra Pose is typically taught in a more beginner version and Upward Facing Dog the more advanced version. However, many students cannot find the distinction between the two poses!

Out of the 2 poses, I personally find Cobra pose more challenging as you need to engage more of your back muscles when you lift up and your quads should be flexed and remain on the floor.

Cobra Pose

Cobra:
-Quads on the floor
-Feet on the floor
-You do not need to come up this high, this is a high cobra
-Make sure you are engaging your back muscles
-Try to look forward instead of looking up


While in Upward Facing Dog, you can left your legs off the floor, your pelvis is actually more forward so you engage less of your shoulder muscles.

Upward Facing Dog

Upward Facing Dog:
-Toes can be under or over
- Pelvis lifted off the floor
-Arms extended at all times
-Pull your shoulders back, squeeze that pencil in between your shoulder blades!