There might be some confusion out there of the difference between Cobra and Upward Facing Dog, so we hope this helps!
Bhujangasana (Cobra) and Urdhva Mukha Svanasana (Upward Facing Dog) have many similarities. In both poses the chest is pulling forward and we are focused on lengthening the spine and drawing the shoulders away from the ears. Core engagement (especially the lower belly) is also crucial as we work to expand the lower back in either pose.
As to the differences, Cobra is a softer pose and should be considered a gentler alternative to Upward Facing Dog. Here I am keeping my elbows bent to help me work on lengthening my spine. It is not necessary to press the arms straight and I have found this shift in focus to be really helpful in giving me the grounding to really focus on pulling my chest through. My thighs, pelvis and even my bottom ribs remain on the ground lightly pressing towards my mat.
Now Updog is a very active pose with only the hands and the tops of the feet touching the mat. My feet must be pressing down and the arms are fully extended and engaged. It feels way more intense and energetic and always a welcome addition to any flow sequence!
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