The differences between the postures of the dog on the back, the sphinx and the cobra in Yoga

A few days ago we gave you the keys to perform the posture of the Yoga cobra and we told you that many times it is confused with a different posture that also involves an extension of the spine, as is the dog face up.

There are several postures or yoga asanas that propose this movement and that also start from the same initial position. However, muscle activation and the result is different in each of them. We explain the differences between the dog on the back, the sphinx and the cobra in Yoga.

What is common to the three positions?

As we have said, these three positions of Yoga have in common that they start from the same initial position for all three : lying face down with their hands placed under their shoulders and their elbows glued to their sides.

It is also common to all of them the extension of the spine and the arching of the lower back . In all of them we make the muscles of the back work, which is responsible for raising our trunk, and also in the three muscles of the legs is activated.

What are the differences between these three positions?

Perhaps for a person who has never seen these three asanas, the three may seem very similar, however, they have great differences between them that we now see in progression according to their difficulty.

The posture of the Sphinx

In this position we raise the trunk resting on our forearms, remaining in a position similar to that of the great Egyptian sculpture. The extension of the spine is smaller than in the other two asanas, and the body weight is distributed between the hips, which are supported on the ground, and the forearms.

The posture of the cobra

In the posture of the cobra we support the palms of the hands on the floor, we extend the elbows totally or temporarily (according to our possibilities) and we realize a great extension of the column. The pelvis is still resting on the floor and the muscles of the lower body are activated. The head faces forward, so that the area of ​​the cervical spine is aligned.

The posture of the dog facing up

It is the most complicated to carry out, since we raise the hip of the ground so that the weight of the body is distributed between the feet and the hands . In addition, the area of ​​the cervical spine is also extended, throwing the neck back. This position requires greater body control, greater arm strength and core musculature and a greater range of movement of the spine.

Seeing the three juxtaposed postures will help you see the differences between them. But, above all, it will help you to differentiate them from practicing them and to experience which muscles are activated in each case. Take your mat and get to work!