WHAT’S UP DOG?

So… you’ve been to a few yoga classes, but you’re still confused about this pose?

You’re not alone. I was confused about this pose too… until one of my yoga teachers explained it to me… so let me explain it to you.

Cobra Pose (Bhujangasana) and Upward Facing Dog (Urdhva Mukha Svanasana) are similar but have key differences.

1. In Cobra Pose, your hands are under your shoulders, and you lift your chest, but your hips and legs stay on the floor. It’s a gentler backbend, great for stretching the spine without putting too much pressure on your lower back.

2. In Upward Facing Dog, your arms are straight, and your hips and thighs lift off the ground, so only your hands and the tops of your feet are touching the floor. This pose is more intense, offering a deeper backbend and a bigger stretch across your chest and abs.

Cobra Pose is a passive stretch, while Upward Facing Dog is an active stretch. This means that you’re activating muscles as you stretch, engaging more of the quadriceps, hips, wrists, and back.

if you hear ‘cobra’ or ‘updog’ in a class, the choice is yours. plant your hands, straighten your arms, and bring your gaze to the roof. stay here (cobra) or push away from the floor with your hands and the tops of your feet until your legs lift off your mat (updog).