Correctly performing criss-cross and moving cobra

[Guest guest]

Sat Nam!

The set that I am working through right now contains two moves that I have been

exploring now for about 20 sessions, and I am still unsure about them.

 

First (Moving Cobra)

Move fairly rapidly through cobra 54 times. stretch your head back, push your

shoulders and spine up and back, as you extend the arms and straighten the

elbows. Breath through the mouth and stick out the tongue.

 

In the illustration the woman's eyes are opened, but there is no specification

for this. Should they be?

 

Should you really extend your arms to the fullest extent? I also take a Hatha

class and that instructor specifically says not to fully extend your arms in

cobra - ever! She says this puts too much strain on the lower spine and can

cause injury. It doesn't bother me, and I have been extending fully, however, I

do have significant scoliosis that affects the 5th lumbar mostly. I don't want

to injure myself.

 

Second (Criss-Cross)

Still lying on your back, crisscross your arms and legs rapidly back and forth

for two minutes.

 

This is very difficult for me to do for the full two minutes without discomfort

and sometimes pain. To support my lower back I have been putting my legs at

about 60 degrees, and I have been keeping a slight bend in the knees. The

illustration, however, has the woman with her legs about 2 inches from the

ground. Her arms are just over her belly. Her chin is tucked and there looks

to be a curve upward of the lower spine, which is what mine naturally does when

I put my legs out that low. I have always been taught that when doing any kind

of strengthening exercises for the abs that you should pull your navel toward

the spine to push your back flat to the ground. This is suppose to protect the

lower back. Is KY an exception to this?

 

Thank you for your help. It is imperative that I don't injure my spine, but

improve it. lol

 

Love to all, peace to all, light to all.

Be blessed,

Kelli