PA-0083
At a glance
A backbend lifting the whole body off the floor except the hands and tops of the feet, commonly threaded through sun salutations. It's frequently confused with Cobra Pose, but the thighs lifting off the floor here is a meaningfully different action, engaging the legs and low back in a way Cobra doesn't ask for.
“Lift the thighs before you ask the shoulders to open.”
Essence
Letting the thighs rest on the floor turns this pose quietly into a variation of Cobra, missing the leg engagement and the different quality of extension this pose is actually built on. Lifting the thighs, even a small amount, changes the whole mechanics of the backbend.
Intention
To create a full-body backbend, thighs lifted off the floor, arms straight, and the shoulders drawing down away from the ears.
What this pose develops
Physical
- •Spinal extension through the whole back
- •Quadriceps and glute engagement lifting the thighs
- •Shoulder stability under a straight-arm backbend
Mental
- •Coordinating multiple engaged areas (legs, back, shoulders) simultaneously
- •Building confidence in a backbend that bears more weight through the arms than Cobra does
Teaching concepts
- •Cueing the thigh lift explicitly, since it's the detail most often skipped
- •Reading whether the shoulders are shrugging up toward the ears under the arm-bearing load
How to practise
- 1From a prone position, plant the hands beside the ribs, tops of the feet flat on the floor.
- 2Press into the hands and feet, straightening the arms and lifting the whole body, thighs and hips off the floor.
- 3Engage the legs, drawing the thighs up actively rather than letting them hang.
- 4Draw the shoulder blades down the back, away from the ears.
- 5Lift the chest, gaze forward or slightly up, neck long rather than cranked back.
- 6Hold briefly, or move through it as part of a flow, breathing steadily.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Thighs actively lifted off the floor, not resting down.
- •Shoulders draw down away from the ears despite the arms bearing weight.
- •Tops of the feet pressing down, toes pointing back.
- •Neck long, gaze forward rather than straining up or back.
Breath
Usually paired with an inhale as part of a flow, moving into the pose on that breath. If held statically, a steady breath supports the sustained arm and back engagement.
Teacher’s eye
Watch for shoulders creeping up toward the ears, a common compensation under the arm-bearing load this pose asks for. Also check the thighs specifically. If they're resting on the floor, the pose has quietly become something closer to Cobra.
Student practice
Reflect after practising:
- •Lifting the thighs, even slightly, changes this pose meaningfully from Cobra. Look for that lift specifically.
- •If your wrists or shoulders are straining, a shorter hold or moving through the pose quickly within a flow, rather than holding statically, might serve you better today.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the thigh lift and shoulder position separately from the full pose, perhaps in a supported variation, to build the specific engagement before combining everything.
Modifications
- •Knees lowered to the floor for anyone with wrist or shoulder strain, keeping the chest lift and shoulder position.
- •A block under each hand to reduce the wrist angle, for anyone with wrist sensitivity.
Props
Completion check
- ✓Lower back down with control, or transition into Downward Facing Dog if moving through a flow sequence.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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