Cobra Rolls: Liquid Transitions for Healthy Spines

Written by Abbe Ciulla

​I love cobra rolls. LOVE THEM. But I didn't always.
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Not only are they aesthetically pleasing, these undulations of the spine help us cultivate balanced opening and strength. Don't be fooled by the gentle look of this transition, it's actually way more difficult than it appears and took me lots of time and persistence to unlock.

Cobra rolls strengthen the triceps, shoulders & chests, open the thoracic and cervical spine, and engages both the anterior and posterior core muscle groups. And most importantly they help us zero in on the parts of our bodies that are hyper mobile or stiff.

Don't expect to conquer these right away! Be patient, move slow and focus on the small movements.

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The Breakdown

Above is a photo digest of the transition points. I find it is parts 3-5 that are the stickiest. Moving from a "Cow Pose" shape to a "Cat Pose" shape while the arms are moving from bent arm to straight arm is kind of like short circuiting the brain. 
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You will get this! Don't get discouraged if it takes more than a few (hundred) tries. Remember, our character consists not of how we show up on the first try- but how we show up on the HUNDREDTH try. I promise it is worth the effort as it is a veritable goldmine of strength and mobility.

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Want more liquid transitions?

Join us for a special workshop on primal movements and liquid transitions: The Night Moves happening Monday July 18th, 5;30pm. We learn moves from some of the world's best natural movement methodologies: Budokon, MoveNat, Ido Portal's Movement Culture, Fluidus and Animal Flow.

Part of Troy City Yoga's signature Solar Flow Yoga Methodology, primal movement and fluid transitions allow us to gain strength, flexibility and agility. Not only does fluid, primal movement facilitate remarkable mobility, it also creates a deep and meaningful connection to natural movement patterning. It is less about learning something new, but remembering something old and instinctive. 

In this two hour, deep-diving yet playfully guided Solar Flow & Primal Movement workshop, we learn to build a capacity to move and flow powerfully and naturally; Coordination, Motor Skills, Endurance, Strength, Agility, Flexibility, Balance, and Control all the while improving adaptability and expert body awareness. Best part, during this journey we will become a part of an amazing FlowFam tribe who will inspire us and keep us accountable.  

 Movements we cover: 
Cobra Rolls
Spinal Waves
Snake in the Grass
Downward Dog Reach
Beast Reach
Rockstar Reach
The Dragon Plank/Reach
Scorpion Rolls
Cobra Reach
Spiral Crane
The Flying Warrior
The Archer
Drop Stance
Cross Position

Included in $45 investment:
2 Hour Workshop
Free E-Book of all postures
Yoga Alliance Course Certificate (CEU certified)

Learn more