King Cobra Pose anatomy

King Cobra Pose · Raja Bhujangasana · Tư thế rắn hổ mang chúa

King Cobra Pose mainly works erector spinae, multifidus, triceps brachii, rhomboid major; it stretches wrist flexors, pectoralis major, rectus abdominis, obliques; trapezius, gluteus maximus stabilize.

Opening the 3D model…

Lie face down with the hands under the shoulders or slightly forward. Press the hands down to lift the chest as in Cobra, then straighten the arms gradually so the upper body rises high while the pelvis stays on the floor. Bend both knees and bring the feet up toward the head while taking the head back with control, the crown moving toward the soles. Spread the bend through the whole spine, move the chest forward before the head goes back. The back muscles, triceps and hamstrings work, while the abdomen, hip flexors, front thighs, chest and neck stretch strongly. This is a very deep backbend: practice it only once Cobra and Bow are steady, ideally with a teacher. With low back or neck pain keep the head upright and the knees only slightly bent; come out slowly by lifting the head, straightening the legs and then lowering the chest. In the 3D model the feet stay a little short of the head; in very flexible students the crown can reach the feet.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Triceps brachii, Rhomboid major, Hamstrings, Splenius capitis

Stretching: Wrist flexors, Pectoralis major, Rectus abdominis, Obliques, Iliopsoas, Quadriceps, Tibialis anterior, Sternocleidomastoid

Stabilizing: Trapezius, Gluteus maximus

Why these muscles work or stretch

• Erector spinae · Working (contracting): Arches the spine deeply back
• Triceps brachii · Working (contracting): Straightens the elbows to push the upper body high
• Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
• Hamstrings · Working (contracting): Bend the knees to bring the feet toward the head
• Splenius capitis · Working (contracting): Takes the head back with control
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Rectus abdominis · Stretching: Stretches strongly as the spine arches deeply
• Quadriceps · Stretching: The knees bend deeply with the hips extended, especially the rectus femoris
• Tibialis anterior · Stretching: The toes point toward the head
• Sternocleidomastoid · Stretching: Lengthened as the head drops back toward the feet
• Trapezius · Stabilizing: Lower fibers draw the shoulders away from the ears
• Gluteus maximus · Stabilizing: Keeps the pelvis grounded

Practice cues

• Move the chest forward between the arms before the head goes back
• Keep the pelvis down and spread the arch; don't crunch the lower back
• Take the head back slowly; stop if the neck or back hurts sharply

Benefits

• Improves the spine's mobility in extension
• Strongly stretches the abdomen, hip flexors, front thighs and chest
• Strengthens the back muscles and arms

Cautions / contraindications

• Avoid with a back injury, disc herniation, spondylolisthesis or spinal stenosis
• Avoid with neck, wrist or shoulder pain or injury
• Avoid during pregnancy or after recent abdominal surgery

Easier variations

• Practice Cobra, keeping the head upright and the legs straight
• Bend the knees but keep the head upright, without trying to reach the feet

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Kneeling Pigeon Pose Kapotasana
• Little Thunderbolt Pose Laghu Vajrasana
• Full Frog Pose Bhekasana
• King Pigeon Pose Eka Pada Rajakapotasana I
• Cobra Pose Bhujangasana
• Cow Pose Bitilasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)