Fun Pose Friday: King Cobra
It’s time to put a crown on your Cobra. Chances are you’ve practiced the non-royal (or baby) version of this asana in a Vinyasa class — it sometimes stands in for Upward Facing Dog in a modified Vinyasa flow. King Cobra (Raja Bhujangasana) is a little flashier-looking than Cobra or Baby Cobra, but what functionally sets it apart is the depth of the pose. By lifting your legs in addition to your heart, you’re elevating your spine from each end for a much bigger backbend.
Because it increases the mobility of your spine, this is a great prep pose for dramatic backbends like King Pigeon or Scorpion. While this pose can be challenging, it’s also extremely scalable to your level of flexibility. Some yogis manage to reach the soles of their feet to the back of their heads, which is totally optional — and a smaller King Cobra is the perfect prep pose for a bigger King Cobra.
The real-life King Cobra can lift a third of its body off the ground and still propel itself forward. There’s no slithering necessary here, but you can still look to this champion of core work for inspiration.
Benefits of King Cobra Pose
Opens your chest and shoulders
Strengthens your core
Stretches your hips and quads
Increase spine mobility
How to Do King Cobra Pose
(Raja Bhujangasana)
Start by lying facedown on your mat with your legs spread slightly.
Plant your palms into your mat under your shoulders.
Engage your core and lift your chest.
Press your hands into the mat and straighten your arms. Spiral your elbows in.
Push your hips forward, open your chest forward, and draw shoulders away from your ears.
Bend your knees and lift your heels toward your hips or your head. Engage your glutes. Flex your feet to deepen the pose.
To get into the deepest variation, lift your heart up and drop your head back to your feet.
As Alo Moves yoga instructor Eleonora Zampatti says about this backbend, “It doesn’t matter how deep you went into this pose, it just matters how you felt when you were there.”
How to Modify King Cobra Yoga Pose
If you’re having trouble maintaining the backbend or just need some support for a longer hold, try placing a bolster, rolled-up blanket, or foam roller under your hips. You can also use a strap to support your legs: Run the strap over the tops of your feet and hold down either end on the mat beneath your hands. You can also support your legs by leaning your shins against a wall.
Practice King Cobra on your way to King Pigeon with Kayla Nielsen’s King Pigeon Flow, available for free with a 14-day trial to Alo Moves.