Last update:November 12, 2024, 1:12 p.m. IST

Bhujangasana or cobra pose is a powerful yoga asana that can help relieve lower back pain and improve spinal flexibility.

Bhujangasana is a gentle bend that stretches the spine, strengthens the back muscles and helps improve posture. (Representative image: Getty)

Lower back pain is a widespread problem that disrupts daily life, often stemming from a variety of causes such as a sedentary lifestyle, poor posture, muscle tension, insufficient physical activity or underlying medical problems. This discomfort can range from mild pain to severe, debilitating pain. While medications provide temporary relief, yoga and targeted exercises offer more effective long-term solutions for relieving back pain. Among these exercises, Bhujangasana, also known as Cobra Pose, stands out as a powerful yoga asana to relieve lower back pain and improve spinal flexibility.

Bhujangasana is a gentle bend that stretches the spine, strengthens the back muscles and helps improve posture. Regularly practicing this asana can result in many benefits, including reduced back pain, improved flexibility, and better digestion. Let’s explore the practice of Bhujangasana, along with five tips for doing it effectively and the many benefits it offers.

Warm up before doing Bhujangasana.

Before practicing Bhujangasana, it is essential to warm up, especially for beginners or those suffering from back pain. Gentle stretches like cat-cow pose or child’s pose are great choices. These stretches help loosen the muscles in the spine and back, relieving any tension and preparing the body for a deeper backbend. Warming up also reduces the risk of strain or injury during the pose. A few minutes of gentle stretching can improve flexibility, reduce stiffness, and enhance the overall benefits of Bhujangasana, making the practice safer and more effective.

How to perform Bhujangasana

• Lie on your stomach with your face facing down. Take a deep breath and relax your spine in Crocodile Pose (Makarasana).
• Keep your arms and elbows close to your body for support and place your palms on the floor near your upper abdomen.
• Next, keep your legs hip-width apart, tightening your legs and lower back as you breathe.
• As you inhale, press your palms into the floor and stretch your upper body off the floor. Keep your elbows tight.
• Exhale, then inhale again and lift your chest, shoulders, arms, elbows, and upper abdomen, straightening your arms.
• Once comfortable, lift your neck back and look upward, maintaining slow, rhythmic breathing.
• Contract your entire body, focusing on your lower back and abdomen, and hold this position for 15 to 30 seconds.
• Balance on your lower pelvis and thighs, distributing your weight from your wrists to your shoulders and lower back.
• Continue breathing deeply and stretch your upper body back and your neck up.
• Slowly release the pose by bending your elbows, then bringing your body, chest, neck, and face to the floor, while exhaling. Relax your spine by breathing deeply and return to Crocodile Pose (Makarasana).

Breathing is important

Breathing is a key element to performing Bhujangasana effectively. Deep, slow breaths help you relax and maximize the stretch during the pose. As you raise and lower your torso, focus on breathing deeply, allowing oxygen to flow to your muscles, which promotes relaxation and reduces tension. This mindful breathing not only enhances the benefits of the pose, but also helps you stay aware of any discomfort or tension. By paying attention to your breathing, you can adjust your posture as needed, ensuring a more comfortable and effective practice.

Don’t overwork yourself

It’s important to listen to your body and avoid pushing yourself too hard, especially if you suffer from lower back pain. Start Bhujangasana gently by bending your elbows and avoiding lifting your chest too high at first. As your back muscles become stronger and more flexible with regular practice, you can gradually straighten your arms and lift your chest higher. Hold the pose for a few seconds at first, then slowly increase the duration as you feel more comfortable. This gradual progression will allow you to develop your strength and flexibility without overloading your muscles.

Other Benefits of Bhujangasana

• Stimulates the abdominal organs, including the reproductive organs and digestive organs
• Improves the efficiency of the respiratory system
• Good for inflammatory bowel disease (IBD)
• Helps treat PCOS and irregular periods
• Good for diabetes
• Reduces lower back stiffness
• Increases flexibility
• Relieves stress and improves mood
• It stimulates and energizes the heart, thereby improving cardiovascular health.
• Improves blood circulation and oxygen, mainly in the spinal and pelvic regions.
• Improves digestion
• Reduces belly fat