Cobra to Downward Dog

MOVING FROM COBRA INTO DOWN DOG

To begin, you have to be in Cobra pose. If you are unsure about how to do Cobra pose, then please take a look at this 6-step guide. If you are also unsure about how to do Down Dog, then download this 8-step guide.

STEP 1 - Cobra

Once you’re in Cobra for a short while, lower your chest and your head back down to the floor.

STEP 2

Tuck your toes under.

Draw your navel towards your spine to engage your core muscle group.

STEP 3

Put pressure in your palms and the balls of your feet as you push up into plank.

STEP 4

As you take your butt to the sky and bring your ears in alignment with the inside of your arms, you adjust your feet (in most cases taking a small step forward) and placing them hip distance apart. 

Click here to download an 8-step guide on how to do Down Dog.

STEP 5 - Down Dog

Stay in Down Dog for as long as you like (beginners; try to hold for 30 seconds.)

MOVING FROM DOWN DOG INTO COBRA

To come out of Down Dog and back down onto the floor, or back into Cobra.

STEP 1

Take your weight into your palms as and take a step backwards (to the same position they were before, when you did plank earlier in the routine).

STEP 2

Return to plank before lowering yourself back onto your belly, elbows next to the body (as opposed to splaying outwards) and hands next to your shoulders.

STEP 3

Forehead rests onto the earth. Release your hands, place them underneath your forehead, elbows out to the side. Take your feet as wide as your mat and let the heels roll in towards one another.

[VARIATION] MOVING FROM DOWN DOG INTO COBRA

Below is another options for moving from Cobra to Down Dog and back again.

STEP 1 - Cobra

Slowly return your chest and forehead to the ground.

Take a look at this 6-step guide to Cobra.

STEP 2

Draw your navel towards your spine to engage your core muscles.

Move your hands so they’re in a comfortable position next to your chest.

STEP 3

Put pressure into your palms and push yourself up onto all fours.

STEP 4

Bring your knees forward so they sit underneath your hips, coming into table top position.

STEP 5

Put pressure in your palms and the balls of your feet, and raise the knees away from the mat as you take your butt to the sky (almost like a hovering table top position).

STEP 6 - Down Dog

Feet are hip distance apart, ears in line with your arms.

Stay in Down Dog for as long as you like.

Beginners tip: Keep the knees bent to make sure the back is straight. 

Download this 8-step guide to Down Dog.

[VARIATION] MOVING FROM DOWN DOG INTO COBRA

To come out of Down Dog and back down onto the floor, or back into Cobra is quite simple when doing the variation.

STEP 1: Lower your knees back down onto the floor, returning to table top position.

STEP 2: Lay down onto your stomach. Place the hands under your forehead, elbows to the side. Then take your feet as wide as the mat and let the heels roll in towards one another.

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