Thighs touch the mat — Cobra instead of Upward Dog
The arm and core strength to lift the thighs is the key difference.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗Yoga · Core
Upward-Facing Dog
Coaching cues
- Lie prone; hands under the shoulders; press up lifting the chest and hips off the mat
- Thighs stay lifted — only the tops of the feet and hands touch the mat
- Shoulders away from the ears; chest open; gaze forward
- Differentiate from Cobra — hips lift off the mat in Upward Dog
Common faults 2
Shoulders shrug toward the ears
Upper traps elevate instead of scapulae depressing into the back.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗