The Utthita Stiti Bhujangasana, also known as Rising Standing Cobra Pose, is an advance level of deeper back bend yoga pose actuates using the hips, legs, and feet efficiently.
|Known as:||Rising Standing Cobra Pose, Utthita Bhujangasana, Standing Cobra Pose, Utthita Stiti Bhujangasana, Utthita Nindra Bhujangasana|
|Sanskrit name:||उत्थित स्थिति भुजङ्गासन|
|IAST:||utthita stiti bhujaṅgāsana|
|Pronunciation:||UT-ti-tuh STI-ti boo-jang-GAHS-anna|
|Focus:||Entire front body, back, spine, core, chest, psoas|
|Total time:||Up to 60 seconds|
|Drishti:||Third eye, between the eyebrows (Bhrumadhye or Ajna Chakra)|
|Chakra:||Sahasrara Chakra, Ajna Chakra, Vishuddha Chakra, Anahata Chakra, Manipura Chakra|
|Indications:||Digestive organs, liver and pancreas, thyroid gland|
|Counterpose:||Tadasana (Mountain Pose)|
|Preparatory poses:||Tadasana (Mountain Pose), Ustrasana (Camel Pose), Floating Camal Pose, Dhanurasana (Bow Pose), Bhujangasana (Cobra Pose)|
|Follow-up poses:||Tadasana (Mountain Pose), Savasana (Corpse Pose)|
|Contraindications:||Joint and back issues, headaches, pregnancy|
Utthita Stiti Bhujangasana is derived from the Sanskrit name, which is made up of the four words — Utthita + Stiti + Bhujanga + Asana:
- “Utthita” = “stretched”
- “Stiti” = “upright or standing”
- “Bhujanga” = “cobra or snake”
- “Asana” = “pose or posture”
The Asana, an advanced pose, is practiced very often under Iyengar yoga and Ashtanga yoga so that a more challenging pose to achieve flexibility is mastered in Wheel Pose (Chakrasana) and is done from this standing position.
This pose is practiced along with other advanced level back bend poses. In yoga, each pose is derived from the practice of the foundation posture Tadasana (Mountain Pose) which helps with both stability and awareness.
Therefore, you can get creative with a yoga sequence focusing on all forms of Tadasana (Mountain Pose).
Benefits of Utthita Stiti Bhujangasana (Rising Standing Cobra Pose)
This yoga pose is practiced by those people whose spine is flexible, and the back muscles are strong.
Considering that this pose is performed with the practice of base pose Standing Back Bend Pose or Anuvittasana, the physical and mental benefits of this yoga pose are listed below:
- Physical Benefits:
- Stretches abdominal and chest
- Strengthen the entire back and shoulders
- Improves the blood circulation and digestion
- Improves the upper and middle back flexibility
- Open shoulder, neck and relieve its pain
- Massages the abdominal organs
- Mental Benefits:
- Improve the senses, communication, self-discipline
- Reduces the stress
Utthita Stiti Bhujangasana (Rising Standing Cobra Pose) Practice Guide
- Begin with Tadasana (Mountain Pose). Keeping your feet together, keep your hands loose on either side of your hips.
- Exhale and place your hands behind your hips. They give support as you bend backwards.
- Tilt the head back and lean back as far as possible without forcing your muscles.
- Keep your pelvis as straight as possible (lean forward as little) and lean back with your lower back. Keep your legs fully extended. Breathe in slowly.
- As a more difficult type, you can try placing your hands on the back of your thighs, up to the back of your knees. It encourages you to lean back even more. Stay in this posture for about 60 seconds.
- Slowly come back into Tadasana (Mountain Pose). If necessary, rest well in Savasana (Corpse Pose).
- Lean back from your lower back and support your pelvis with your hands at the beginning.
- Afterwards, you can put your hands behind your knees.
- Keep the head as far back from the neck as possible and look up. With this yoga pose, you train your sense of balance.
- It can be difficult in the initial stages. So if you lose balance unexpectedly, practice near a wall to avoid falling backwards.
Precautions and Contraindications
- Avoid practicing this yoga pose if you have joint and back conditions.
- Practice this yoga pose under the guidance of an experienced yoga teacher/instructor, and first ask for medical advice.
- The pose is also not suitable for headaches and pregnancy.
Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.