Cobra pose is a strong back bend that has two variations, the first is Low or Baby Cobra, and second High or Full Cobra pose, using the legs and core to lift the head and shoulders up and for the deeper High Cobra using the shoulders and arms to rise yourself higher.
I like to think of back bending poses as front body stretches, helping me to practice more safely, preventing uncomfortable compression of the spine.
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For me Mountain Pose is the most important foundational yoga pose there is. Tadasana, in Sanskrit translates as tada to mountain and asana is pose, and as the name suggests, the idea is to stand tall, strong, and unmoveable, like a mountain, and can be used as a resting pose, to re-establish the slow steady breath, after the vinyasa. Tadasana is also the preparation for most standing balances like, Tree pose, and we use parts of it, like the torso and shoulders, in Warrior Pose, where it focuses our mind, body, and breath, helping to really connect too ourselves.
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