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In a typical Vinyasa class, chances are you do quite a few Sun Salutations which incorporate cobra pose. Cobra pose requires a lot of extension in the shoulder joint and can sometimes be uncomfortable for seniors, or if you have had an injury or surgery. There are other options that achieve the same therapeutic benefit without the demand on the shoulder joint. To understand which poses fit best in your Sun Salutations as a substitution for cobra, let’s break down the body mechanics and 3 major actions of cobra pose and why these are important.
Extension of the shoulder joint
Stand up and relax your arms straight by your side. Press your arms straight back- this is extension. This is an important action we use daily ex: lifting grocery bags, pressing into arm rests to get up from a chair. Keeping a healthy range of motion in the shoulder joint means maintaining the strength and flexibility to perform these actions. If the muscles around the shoulder joint are shortened or tight due to stiffness, injury or surgery, this action can be quite challenging.
Extension of the spine
This is the action of arching the back which requires your erector spinae muscles to contract. Think of cat/cow pose. Extension of the spine is what you experience in cow pose. This action is important to incorporate into your Yoga practice because it keeps the muscles of the back strong which in turn supports healthy posture and breathing. Keeping the muscles of the back both strong and flexible can prevent and reduce lower back pain.
Opening/stretching the chest
A simple exercise: interlace your fingers behind your back and straighten your arms, roll your shoulders back and down away from your ears, lift your chest. Postures that help to open or stretch the chest are great to counteract all the sitting, driving, and use of devices. Postures that incorporate this action help to maintain healthy posture and relaxed breathing.
A good substitution for cobra pose in your Sun Salutations will be any posture that accomplishes to some degree the 3 actions listed above. Below are two great examples that are safe for seniors and people with shoulder injuries or surgery.
Cow pose
From plank, lower your knees to the floor beneath your hips and keep your shoulders over your wrists. Arch your back letting your pelvis tilt forward over your thigh bone. This may feel like your belly is sagging down; however you don’t want to push your stomach out. Draw your chest forward and up without lifting your hands off the mat.
2. Sphinx
I LOVE Sphinx pose! This posture stretches and strengthens the spine without putting pressure on the low back. For students with arthritis in the lumbar spine this can be a great option. From plank lower your knees to the floor beneath your hips, bring your forearms down to the ground, palms down, so your elbows are positioned under your shoulders with the hips down on the floor and the legs straight. Press your forearms into the ground to keep lifting your chest and stretching your back. Find a little grip with your hands and pull your chest forward, traction your elbows back towards your hips, and your shoulders back away from your ears. Some students have the tendency to over squeeze the glutes. Try to relax your low back and glutes without letting your heels flop in or out, keep your legs straight.
Please share with me how this works for your body. If you incorporate other postures besides cobra that work as a good substitute let me know!
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