The Difference Between Cobra and Upward Facing Dog

Have you ever been asked to move into Cobra pose and found yourself in Upward Facing Dog instead? Don’t worry you’re not the only one!

It’s not that unusual to get the two poses mixed up especially when you’re just starting out in yoga. I remember when I first started yoga I had this natural compulsion to straighten my arms and go into Upward Facing Dog instead of keeping my elbows bent and chest lifted in Cobra.

Although there are many similarities between the two poses, for example, they are both backbends, they both strengthen the spine and stretch the chest, lungs, shoulders and abdomen and they are both great for toning our butt there are some subtle differences between the two postures.

Cobra (Bhujangasana)

• Lie with the front of your body on the mat
• Place your forehead on the floor or on a folded blanket in front of you. Your hands are by your sides and your toes point to the back of the room.
• Bring your arms closer to your chest, inhale and raise your head, shoulders and front of the body keeping your pubic bone grounded onto the mat.

Exhale and push your palms down into the mat and raise the front of your body as high as you can comfortably go, looking straight ahead.

Upward Facing Dog (Urdhva Mukha Svanasana)

• Lying on your front with your legs hip distance apart, place the palms of your hands on the mat close to your ribs ensuring that your elbows are over your wrists.
• Place the tops of your feet on the mat and then press your palms firmly into the mat.
• Lift your body off the floor by straightening your arms but keep your toes and your palms on the mat.
• Looking ahead roll your shoulders down and bring your shoulder blades together.
• Stay here for a few breaths then bend your arms and lower your body back onto the mat.