ProneIntermediate
Bent Knee Cobra
Bhujangasana Variation
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About This Pose
Bent Knee Cobra is a variation that adds bent knees to the classic Cobra pose, deepening the backbend by lifting the feet toward the head. This modification intensifies the stretch in the quadriceps and hip flexors while increasing spinal extension. It's a stepping stone toward poses like Bow and helps practitioners develop greater backbend capacity.
Step-by-Step Instructions
- 1
Enter Cobra Pose
- 2
Bend both knees
- 3
Point toes toward ceiling
- 4
Maintain chest lift
- 5
Press feet toward hips
- 6
Hold with control
Alignment Cues
- Press tops of feet up
- Breathe steadily throughout
- Keep chest lifted
- Engage back muscles
Benefits
- Deepens backbend
- Stretches quadriceps intensely
- Opens hip flexors
- Increases spinal extension
- Prepares for Bow pose
- Builds flexibility
Modifications
- Keep knees relaxed
- Lower chest slightly
Variations
- One leg bent
- Feet touching head
Cautions & Contraindications
Cautions
- Avoid knee strain
- Control the lift carefully
Avoid this pose if you have:
- Knee injury
- Back pain
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
30 seconds
Tags
backbendpronequadsintermediate
Equipment
yoga mat
