AY Video Series Week 1- Sphinx & Cobra Pose

Posted by on May 2, 2013

This week marks the release of the first videos in our new Yoga series. We are so excited to bring this new content to Alchemyoga, which will feature three new videos every week, in addition to our blogs and other content. What can you can look forward to?

  • A pose workshop on Mondays
  • A short sequence on Wednesdays
  • And a full length class on Fridays

We hope that you enjoy this new series and would love for you to check out this weeks videos:

Refining Sphinx and Cobra Poses

Some things to keep in mind when practicing prone position back bends:

  • Listen to your body, moving into the variations that feel comfortable.
  • You want to feel a stretch along the spine, not a straining or pinching sensation.
  • Move with control and follow your breath, allowing it to guide you in and out of your pose.
  • Be mindful of your body’s alignment and paying attention to the areas of the body that are engaged.
  • In Sphinx, align the elbows under or in front of the shoulders to allow the forearms to comfortably support the body keeping your stomach and hips on the mat.
  • In Cobra, allow space around the neck, keeping your shoulder’s relaxed down, not crowding the ears and keep your hips and pelvis on the floor.

If you are on Twitter, Tumblr or Instagram and you would like to share a picture of your progress or the pose variation you are working on this week tag it #AYogaPose and share it with @Alchemyogatweet and @alchemyoga

A Flowing Back Bend Sequence

This 8 minute sequence was specifically designed to allow you to move progressively deeper into the back bending postures of sphinx and cobra. By working with the breath you will engage and invigorate the muscles in the back, working to create space and flexibility between the vertebrae. In addition to Sphinx (Salamba bhujangasana) and Cobra (Bhujangasana) poses, this sequence utilizes all fours-table top position, downward facing dog (Adho Mukha Savasana), plank pose and child’s (Balasana) pose.

A Gentle Yoga Class

This 35 minute class moves your through all of the motions of the spine and includes seated warm up postures, standing stretches and twists as well as prone position back bends and counter stretches for the spine. Ending with a period of relaxation in Savasana, this is a gentle session that is perfect for the beginning yoga student as well as for anyone that wants to relax and unwind at the end of their day.


More Videos from Alchemyoga:

Vinyasa Flow Sequence
A Spring Practice
Downward Facing Dog

Ashley Freeman is a registered yoga teacher with the Yoga Alliance and a Wanderlust California Wayfarer. Certified in Raja Yoga, Yin Yoga and Yoga for Kids. Her experience includes private in-home lessons, workplace wellness programs, and group instruction, teaching various class formats and yoga styles. Find her on



  1. Suzanne
    May 17, 2013

    Hello from Australia! Thanks for posting this class. I have just done it and enjoyed it a lot. I look forward to more.

    • Ashley Freeman - RYT
      May 19, 2013

      Hi Suzanne! We’re so happy that you enjoyed the class. Stay tuned for similar classes in the coming weeks!


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