Pike to Cobra

The Pike to Cobra is a challenging full-body exercise that targets multiple muscle groups, including the core, shoulders, and upper back. This exercise is a combination of two yoga poses, the Downward Dog (Pike) and the Upward Dog (Cobra). It requires strength, flexibility, and control to transition smoothly between the two positions. To start the Pike to Cobra, begin in a plank position with your hands directly under your shoulders and your toes tucked under. Engage your core, squeeze your glutes, and keep a straight line from your head to your heels. From here, lift your hips up and push back, coming into the inverted "V" shape of the Downward Dog. In the Downward Dog position, try to press your heels towards the ground to stretch your calves and hamstrings. Keep your arms straight and your shoulders pulled away from your ears. Take a deep breath in, and on the exhale, shift your weight forward, coming into the Cobra position. Gently lower your hips, point your toes, and lift your chest while keeping your arms bent at a 90-degree angle. The Pike to Cobra exercise is an excellent choice for strengthening the core and improving flexibility. It also helps to open up the chest, stretch the shoulders and calves, and engage the arms and upper back muscles. Add this exercise to your routine to enhance your overall strength and enhance your body's stability and flexibility.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your feet together.
• Engage your core muscles and lift your hips up towards the ceiling, forming an inverted V shape with your body.
• Keep your legs straight and try to bring your feet as close as possible to your hands.
• Pause for a moment in this pike position, then slowly shift your weight forward, lowering your hips and extending your arms.
• Lower your body until your chest is close to the ground and your hips are hovering just above the floor.
• At this point, your body should resemble a cobra with your chest lifted and your back slightly arched.
• Pause for a moment, then reverse the movement by pushing through your hands, lifting your hips back up into the pike position.
• Continue flowing smoothly and controlled between the pike and cobra positions.
• Remember to breathe steadily throughout the exercise.
• Repeat for the desired number of repetitions or time.

Tips & Tricks

• Engage your core throughout the entire movement.
• Focus on the breath; exhale as you pike and inhale as you transition to cobra.
• Keep your gaze forward to maintain a neutral spine.
• Ensure a smooth and controlled movement; avoid jerking or using momentum.
• Modify the exercise by using your knees to support your weight if needed.
• Listen to your body and adjust the intensity or range of motion to match your fitness level.
• Warm up your wrists before performing the exercise to prevent discomfort or strain.
• Use a yoga mat or a cushion to provide comfort and support to your knees and wrists.
• Add variety by alternating between pike to cobra and cobra to pike movements.
• Incorporate this exercise into your routine as a dynamic stretch or a core activation exercise.