The king cobra pose is all you need to embrace for a tight and firm body

Toning muscles is not a joke, and that’s why it is very important to pick the right yoga asana. No wonder, we’ve got you the king cobra pose.
king cobra pose
Image courtesy: Shutterstock
Nikita Bhardwaj Published: 7 Dec 2020, 13:11 pm IST
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Cardio is only helpful when you have to burn the extra fat that is stored in your body. Once all that fat is gone, you are left with saggy and flabby skin. That’s because tightening your muscles didn’t even cross your mind. Well, that’s the case with most of us! That’s why we’ve got you a great way to gain muscle and strengthen it like no other. So, say hello to the king cobra pose!

The king cobra pose is a back bending pose that is considered to be one of the best asanas to get a flat stomach and toned back. It helps in strengthening and elongating the core. This asana burns unwanted stomach fat, as it stretches abdominal muscles to make them super tight. 

Before trying king cobra pose, you need to do a little warm-up

The cobra pose is a lighter version of this, and can be done as part of a beginner’s routine. more like a warm-up stretch. But king cobra pose is a little on the advanced side, that’s why a good warm-up is required before trying it out. 

So, start your practise with sukshma vyayam or subtle exercises. This consists of the gentle rotation of the neck, arms, wrists, hips, and ankles to slowly warm up the joints. Walk around briskly, and stretch and mobilise your muscles. This will prepare your body for the practice, and keep you safe from practice-related injuries. Before you attempt any back-bending postures, ensure that your body is sufficiently warmed up.

Additionally, before you practice king cobra pose, you can start with these preparatory poses:
  • Hasta uttanasana or raised arm pose
  • Setu bandha sarvangasana or bridge pose
  • Urdhva mukha svanasana or upward facing dog
  • Tiryaka bhujangasana or twisted cobra pose
king cobra pose
Muscle tightening isn’t that difficult with king cobra pose. Image courtesy: Shutterstock
Now it’s time to learn the king cobra pose to tone your body

1. Lie down flat on the floor on your stomach. Stretch your legs back with your toes out on the floor. Spread your palms on the floor under your shoulders, and bring the elbows close to the sides of your body.

2. Press the tops of your feet and thighs into the floor.

3. Inhale as you press your palms into the floor, and slowly straighten the arms. Lift the chest off the floor as much as you can, till your navel. Let your pelvis remain on the floor. Gently squeeze your buttocks, even as you keep pushing your navel down.

4. Broaden your shoulder blades as you engage them to lift up the chest forward.

5. Now slowly lift your legs (knees below) and with your toes try to touch the back of your head.

6. Hold the pose anywhere from 15 to 30 seconds, inhaling and exhaling. Release back to the floor with an exhalation.


Keep an idea of your risk of weight-related issues.

Check BMI
king cobra pose
Start with cobra pose and then move to the king. Image courtesy: Shutterstock
Avoid this pose if you have any of these issues

Yoga guru Grand Master Akshar suggests that there are high chances that people with stiff muscles might get injured, while doing this pose. Hence, it is always better to first get your hands dirty with the cobra pose, and then step ahead with this. Plus, he recommends that if you have any of these issues (given below), then avoid doing the king cobra pose completely:

  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy

King cobra pose is very useful in making your core and thighs muscles stronger. If you are an athlete, then you must do this pose, as it can help in reducing the chances of injury. This posture works on your overall body, and brings mental peace as well. Another benefit of doing king cobra pose is that it improves your digestion, as well as liver and kidney functions,” concludes the yoga guru.

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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