[Pose Of the Week] Rising Standing Cobra Pose (Advanced)

Stretch, strengthen & energize your entire body with Rising Standing Cobra Pose…

Rising Standing Cobra Pose (Utthita Stiti Bhujangasana) is an advanced-level standing backbend pose that offers an intense stretch for the front of the body, and deep flexion for the spine. This is a grounding and stabilizing pose, and also helps to energize the body and mind while promoting calm focus.

While similar to Full Wheel Pose, this pose differs in the depth of the stretch as well as the placement of the hands. Rising Standing Cobra Pose doesn’t go quite as far back, and the hands are used to provide support by holding the front of the thighs, rather than resting on the calves.

Benefits of Rising Standing Cobra Pose:

Strength, Stretch, and Stability:
Builds strength in hamstrings, calves, hip abductors, and core; stretches chest, shoulders, spine, and quads; tones legs and improves overall balance.
Improved Flexibility:
Enhances spinal mobility and flexibility, supporting efficient use of lower body muscles.
Enhanced Breathing:
Opens the chest and diaphragm, promoting deeper, rhythmic breathing and increased lung capacity. Beneficial for breath awareness and balance.
Focus and Awareness:
Cultivates mental and emotional steadiness through balance and alignment, improving focus and concentration for meditation.
Alignment and Posture:
Encourages proper weight distribution, core activation, and spinal engagement, enhancing posture and preventing back strain.
Energizing and Relaxing:
Stimulates the nervous system, improves prana (energy) flow, reduces stress, and releases negative emotions.
Organ Stimulation:
Thought to activate the digestive system and calm the nervous system, aiding balance and promoting internal organ health.
Physical and Emotional Balance:
Believed to open the Heart and Throat chakras, releasing emotions, improving communication, and fostering clarity and confidence.
Versatility and Therapeutic Benefits:
Suitable for yoga sequences targeting runners, athletes, and women’s health. Helps tone muscles, improve immunity, and manage PCOD/PCOS symptoms.

Modifications & Contraindications:

If you are just learning this pose, you may wish to practice with your back toward a wall. Use the wall for balance as you extend your hands backward, and you can begin to walk your hands slowly down the wall to practice deepening the stretch. To modify the pose, you may keep your feet hip-width apart.

This is an intense pose, and you should make sure you are comfortable with deep backbend poses before attempting this one. Those with injury or recent surgery to the abdomen, hips, neck, or back, or who suffer from vertigo, migraines, or who are pregnant or have recently given birth should skip this pose.

How to Do Rising Standing Cobra Pose:

Begin by standing tall in Mountain Pose with the feet together and grounded, arms by your sides. (If you’re new to the pose, you may keep your feet hip-width apart for balance.)
Take a deep breath in and tilt your head back, while leaning backwards slowly and bringing the crown of your head toward the floor, using your hands to support you as you slide them down the front of your thighs.
Allow your neck to be loose and avoid straining or forcing the bend.
Exhale completely and begin to breathe slowly and deeply, keeping your core engaged and knees straight but not locked.
Stay in the pose for 5-6 breaths, or as long as is comfortable, stabilizing yourself with your hands.
To come out of the pose, inhale and use your core muscles to slowly rise, using your hands for support.
Stand erect in Mountain Pose for a few breaths. If you are finishing your practice, you may move to the floor and relax into Savasana, or counter with Child’s Pose before continuing to your next asana.