Rising Standing Cobra Pose


Utthita Stiti Bhujangasana



Modification: toes down, hands on the front of the knees


Pose Type: standing, backbend


Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)



Utthita Stiti Bhujangasana: 

An Essential Asana for a Healthy Back Bhujangasana, also known as Cobra Pose, is a classic yoga posture that is widely recognized for its many benefits. One of the variations of this posture is Utthita Stiti Bhujangasana, which is a variation that can be practiced by people of all levels, from beginners to advanced practitioners.


This asana is named after the Sanskrit words “Utthita,” which means “extended,” “Stiti,” which means “standing,” and “Bhujanga,” which means “cobra.” It is a standing variation of the classic Cobra Pose, where the practitioner stands on the hands and lifts the body off the ground.


The Benefits of Utthita Stiti Bhujangasana:


1.Strengthens the spine, neck, and core muscles. 


2.Improves posture and reduces back pain. 


3.Stretches the chest, abdomen, and hips. 


4.Stimulates the digestive and reproductive systems. 


5.Increases flexibility and mobility in the back. 


6.Calms the mind and reduces stress


How to Practice Utthita Stiti Bhujangasana:


1.Stand on all fours with the hands shoulder-width apart and the knees hip-width apart.


2.Lift the knees off the ground and come into a low plank position.


3.Keep the hands on the ground and extend the legs straight behind you.


4.Breathe in and lift the chest and head off the ground, while keeping the legs and hands on the ground.


5.Hold the pose for a few breaths, breathing normally.


6.To release, exhale and lower the chest and head back to the ground.


Tips for Practicing Utthita Stiti Bhujangasana:


1.Keep the neck relaxed and the gaze forward.


2.Avoid arching the lower back or collapsing the chest.


3.Keep the elbows close to the body and avoid flaring them out to the sides.


4.Keep the legs and feet active, pressing into the ground.


In conclusion, Utthita Stiti Bhujangasana is a great asana for strengthening and stretching the back and improving posture. It is also a great pose for reducing stress and calming the mind. Whether you are a beginner or an advanced practitioner, this pose is a great addition to your yoga practice."




Precautions and Modifications for Utthita Stiti Bhujangasana:


People with back injuries or conditions should avoid this asana or practice it with caution and under the guidance of a qualified yoga teacher.

Pregnant women should also avoid this asana or practice it with caution.

People with neck injuries or conditions should keep the neck relaxed and avoid looking up.

Those with wrist issues can practice the asana with the forearms on the ground instead of the hands.

Sequencing Utthita Stiti Bhujangasana in Your Practice:

Utthita Stiti Bhujangasana is a great pose to practice as part of a warm-up or as part of a flow sequence. It can be practiced alone or in combination with other backbends, such as Urdhva Mukha Svanasana (Upward Facing Dog) or Dhanurasana (Bow Pose).


Incorporating Utthita Stiti Bhujangasana into your yoga practice can help improve your posture, relieve stress and tension, and strengthen your back and core muscles. Remember to practice with caution, listen to your body, and enjoy the benefits of this wonderful asana."