Rolling suspended Cobra
Here is use the rings in a sequence with suspended Cobra/Up dog. Play the video (down below) and get familiarised with the sequence;
Dynamic transition leaning back and forward.
Stay in the ‘Hanging Cobra position’
Shoulder shrugs
Spiral
Walk the feet forward
Hanging Cobra to standing transition
Start exploring the distance and set-up with knees/feet on the ground and the level of rings. Sit back and flex the spine. Externally rotate the upper arm bones.
Lean forward and extend through the hips and spine. You can support the knees on the ground in the hanging Cobra or you can extend the knee joint and press back through the heel bones. Extend the elbows and allow the upper arm bones to either rotate in/out. Explore different timing with shoulder rotation. Stay in the end range or link this movement with the previous. Loop it and practice dynamic transitions.
Stay in the hanging cobra and integrate shoulder blades movement (depression and elevation). Shrug the shoulders. You can also create other types of shoulder blades movement. Explore!
Start to lean sideways and initiate from the feet and hands. Allow the body to side bend (lateral flexion) as you rotate.
Turn as long as possible⚡️. At this moment elevate the body and extend through the hip joint. Return back from the upper spine. Continue to rotate from side to side.
Let me know if you have any questions!
/Magnus Ringberg
