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Old 05-19-16, 01:28 PM  
lorajc
 
Join Date: Jul 2005
For the Yoga Peeps - Proper Placement of Hands in Cobra/Up Dog?

Hi -
I just did a Gary Krofskrow Vid for the neck and shoulders and when he goes into cobra/up dog sequence, he says "put your shoulders at the lower rib area" to set you up in the position.

Perhaps I've always been doing this wrong and tweaking my shoulders....are your hands supposed to be in this position? I always had mine higher...just checking. Thanks in advance. I know to keep my neck long and shoulders down. I want to make sure I'm doing it correctly.
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Old 05-19-16, 07:34 PM  
FirmDancer
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Great question! I'm curious to know the answer as well. It seems like I'm always re-adjusting my hands in those poses so I don't think I've got it right.
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Old 05-20-16, 02:05 PM  
Sophie
 
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"Proper" is highly variable depending on a person's safe ROM, strength, etc etc.

So consider the movement priorities: stable and neutral pelvis (whether grounded in cobra or suspended in up dog), length in lower back, shoulderblades drawn down and towards each other (I'm aware that some schools do it a bit differently, but this is safer and more logical for me and most people I know), neck lengthened and neutral for most people, extended for flexy/gaze related reasons. There's more cues here of course but these are the once I see most related to safety in neck/shoulders/back.

Which ever hand position allows the above to happen is the proper position, so for some people that will be lower ribcage, for others, a few inches in front of their shoulders, and heck, for some, lying on their forearms with elbows under shoulders. YMMV.

Video instructors can't see you to give you modifications, so it's pretty common to get a cue that won't work for everyone.
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