RA
Raja Bhujangasana
राज भुजंगासन
Advancedbackbend
Target Muscles
spine extensorsquadricepschestshoulders
Benefits (4)
- + Extreme spinal flexibility
- + Opens entire front body
- + Builds back strength
- + Advanced backbend mastery
Avoid If (4)
- - Spinal injuries
- - Neck injuries
- - Pregnancy
- - Hernia
About
Raja Bhujangasana (Royal Cobra) is a deep prone backbend where feet touch the crown from behind.
Step-by-Step Instructions
1
1. Lie face down.
2
2. Palms beside chest.
3
3. Inhale — lift chest (Cobra).
4
4. Arms straight.
5
5. Bend knees — bring feet toward head.
6
6. Head drops back — feet touch the head.
7
7. Deep backbend — deeper than full Cobra.
8
8. Hold 3-5 breaths.
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9. Slowly straighten legs, lower body.
10
10. Rest in Makarasana.