Cobra pose variation: This version of cobra helps to train full hip and spinal extension, as well posterior tilt of the pelvis.. Strap your shins like you did in mountain pose at the beginning of the practice, then press out into the strap. This will help engage the lower glutes and outer hips to secure the pelvis into a posterior tilt. Firmly press your hands down into the blocks. Keep your feet on the ground and lengthen your chest towards the blocks, like you did in cow pose.  Hold for five breaths, release, then repeat two more times. 

Cobra pose variation: This version of cobra helps to train full hip and spinal extension, as well posterior tilt of the pelvis.. Strap your shins like you did in mountain pose at the beginning of the practice, then press out into the strap. This will help engage the lower glutes and outer hips to secure the pelvis into a posterior tilt. Firmly press your hands down into the blocks. Keep your feet on the ground and lengthen your chest towards the blocks, like you did in cow pose.  Hold for five breaths, release, then repeat two more times. 

Cobra pose variation, Part 2: Follow the same key actions as above, just move the blocks off to the sides of your mat and place your arms into a "t" shape.  Try to drag the blocks towards you without actually moving them.  This version helps with thoracic mobility.  

Cobra pose variation, Part 2: Follow the same key actions as above, just move the blocks off to the sides of your mat and place your arms into a "t" shape.  Try to drag the blocks towards you without actually moving them.  This version helps with thoracic mobility.  

Bridge pose on a block with props: This version of bridge trains pelvic stability from side to side. Place your sacrum on a block, place your pelvis in a posterior tilt.  Press the foot that's on the floor strongly down, which will help engage the hamstring and glute.  Squeeze the block in between your thighs, and lift one leg up.  Keep squeezing the block, and keep your pelvis level  - use your hip points as your guide.  Hold for five breaths, then release, and repeat on the second side.  Repeat both sides three times. 

Bridge pose on a block with props: This version of bridge trains pelvic stability from side to side. Place your sacrum on a block, place your pelvis in a posterior tilt.  Press the foot that's on the floor strongly down, which will help engage the hamstring and glute.  Squeeze the block in between your thighs, and lift one leg up.  Keep squeezing the block, and keep your pelvis level  - use your hip points as your guide.  Hold for five breaths, then release, and repeat on the second side.  Repeat both sides three times.