Cobra Wobble
| Category: | Wobble Cushion |
|---|---|
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Wobble Cushion |
| Types: | Animal, Arm Balance, Back Bend, Balance, Hip Opener, Prone, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Upper Back, Wrists & Arms |
| Chakras: | Base, Crown Centre, Heart Centre, Sacral Centre, Solar Plexus Centre, Third Eye, Throat Centre |
| Therapy: | Back Pain, Confidence Building, Depression, Headaches, Herniated Disc, Indigestion, Leg Congestion, Poor Posture, Sciatica, Varicose Veins |
| Drishti: | Up |
| Dosha: | Kapha, Pitta, Vata |
Lie on stomach. Place cushion under stomach. Spread legs hip width apart. Bend elbows, palms on floor, thumbs near armpits. Press palms against floor, extend arms to raise chest and head. Lower down to start. Repeat.
Stretches torso and spine.
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- Abs Flow
- Wobble Cushion Ab Workout 1
- 15 Minute Wobble Cushion Challenge: Beginners
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- MLS lesson one
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- Shoulder warm up
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- Freestyle 2 Dec 23 (ball)
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Cobra Pose Teaching Tips
Blanket: Place a folded blanket under your pelvis to add comfort to the hips and help raise the body up.
Blanket: If you have weak wrists, place a folded blanket under your wrists to give support.
Release Stress: Bend elbows a little backwards to release the stress around the lower back.
Baby Cobra: If your back is very stiff, don’t raise up too much.
Cobra With Teacher Support: Lift the arms of your student from behind to increase the stretch in the back.
Cobra With Wall Support: Stand with chest close to the wall. Place arms on the wall and stretch into Cobra.
Deepening Cobra: Walk your hands a little farther forward. Straighten your elbows, turning your arms outward. Lift chest straight toward the ceiling.
Hands Off Floor: To find the height that you can remain comfortable and avoid straining your back, take your hands off the floor for a few seconds. If you find yourself straining, then lower the height.
Cobra With A Partner: Get in Cobra pose. Ask your partner to straddle your legs. Your partner will then bend over and grip the sides of your pelvis, thumbs toward the sacrum, and spread the back of your pelvis, encouraging your outer hips to soften, and pushing your hip points toward each other.
Wobble Board Pilates FAQs
What does a Wobble Board do for you?
Wobble boards allow you to move side to side and front to back, but they also allow you to tilt the board in a circle (aka “around the world”). Physical therapists often use balance boards in the rehabilitation of lower leg injuries.
Is a Wobble Board good exercise?
Not only does using a Wobble Board workout small muscles and joints (that are often ignored in other exercises), it also improves flexibility. Your joints will love it when you get on your Wobble Board because it simulates instability and balance.
Is Wobble Board good for the core?
Yes. The Wobble board is a fabulous multipurpose tool that can help improve core strength, balance, and joint flexibility. Studies have shown that core stabilization exercises (like a Wobble Board) also helps reduce lower back pain.
Can I incorporate Pilates exercises on a Wobble Board?
Yes. The amazing thing about a Wobble Board is that it’s very versatile. There’s an unlimited number of Pilates exercises that can be incorporated. The Wobble Board will make the moves a bit more challenging and help make the routine more fun.
Why is balancing so good for the body?
Maintaining your balance and body control requires the whole body to work in unison, including the mind. This means every single muscle, joint, tendon, and even brain is being challenged and strengthened.
Is the Balance Board fun?
Yes. And that’s important because it will make you exercise for longer without you realising it. The Balance Board essentially turns exercise into a fun game.
Will the Balance Board exercise give me a six-pack?
Yes, if you do them on a regular basis! In Pilates, a strong core is the foundation of the practice. Training with a Wobble Board directly engages the core.
