The Frog Cobra Pose is a challenging position, however performed correctly it can be a very rewarding and beneficial pose. Achieved by opening the knees from the Child Pose, the Frog Cobra Pose results in a large stretch being applied in the abdominals, hip flexors and adductors. These three groups of muscles are typically tight in most people in a sedentary (seated) occupation. The Frog Cobra Pose focuses on both lower back and hip range of movement, if either area is stiff then this pose will be difficult to achieve, and the individual may have to adapt the position or work on more basic yoga poses to increase movement at the hips and/or lower back individually. The torso (including the pelvis/hips) works in combination to achieve movement. For example, to arch the torso backwards into extension, each level in the torso is required to go into extension. If one (or more) of these levels have reduced movement then one of two things will happen. An overall loss of torso extension will occur or the reduced movement from one level will be accommodated by the other levels stretching further into extension. This can cause overloading on specific levels which can increase chance of injury.
• CERVICAL / THORACIC SPINE
The more extension that is available here, the less force will be put upon lower back and hip extension. Reasons for poor extension in the upper-mid back can be poor back extensors and/or tight pectorals resisting extension from occurring.
• LUMBER SPINE
Extension is required in this area putting a large stretch onto the abdominals and recruiting help to achieve the extension from the erector spinae and quadratus lumborum. A small amount of movement will also occur where the lumber spine joins the sacrum and the sacrum joins to the pelvis to allow increased extension.
The hips travel into extension and abduction resulting in a large stretch onto the hip flexors the adductors running up the inside of the leg. These are two classic groups of muscles that are rarely stretched in everyday living and become especially tight within the sedentary occupations, namely desk/office based workers.
• TERES MAJOR:
Which attaches from the lateral scapula and inserts into the humerus just below the shoulder joint.
• TERES MINOR:
This again originates on the outside of the scapula and inserts into the top of the humerus at the back of the shoulder capsule.
This covers the middle section of the scapula and inserts into the top of the shoulder joint capsule.
Which lies hidden on the inside surface of the scapula sandwiched between the ribs. This inserts into the humerus and shoulder capsule.
• SERRATUS ANTERIOR: which the main function is to draw the scapula forward against the ribs. This originates from the upper ribs and inserts into the scapula. Two muscles will be resisting against the posture and so will be receiving a deep workout; they are:
which originates from the pelvis and spine and inserts into the humerus.
THE PECTORALIS MAJOR:
which attaches from the clavicle and sternum and inserts into the humerus.