Raja Bhujangasana
राज भुजंगासन
Raja Bhujangasana (Royal Cobra) is a deep prone backbend where feet touch the crown from behind.
Anatomy Involved
Benefits
- Extreme spinal flexibility
- Opens entire front body
- Builds back strength
- Advanced backbend mastery
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Neck injuries
- Pregnancy
- Hernia
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Raja Bhujangasana (Royal Cobra) is a deep prone backbend where feet touch the crown from behind.
How to Practice
1. Lie face down.
2. Palms beside chest.
3. Inhale — lift chest (Cobra).
4. Arms straight.
5. Bend knees — bring feet toward head.
5 more steps remaining
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Frequently Asked Questions
Common questions about Raja Bhujangasana
What is Raja Bhujangasana?
Raja Bhujangasana (Royal Cobra) is a deep prone backbend where feet touch the crown from behind.
What are the benefits of Raja Bhujangasana?
Extreme spinal flexibility. Opens entire front body. Builds back strength. Advanced backbend mastery.
Who should avoid Raja Bhujangasana?
Avoid this pose if you have: Spinal injuries, Neck injuries, Pregnancy, Hernia.
How many steps are in Raja Bhujangasana?
Raja Bhujangasana is practiced in 10 steps. Lie face down.
Is Raja Bhujangasana suitable for beginners?
Raja Bhujangasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Raja Bhujangasana help with?
Raja Bhujangasana is therapeutic for: flexibility.
What poses should I do before Raja Bhujangasana?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
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