Bengaluru, Karnataka, 28th of October, 2026 : Nowadays people sit for hours in the office, use the mobile frequently and do not exercise. Because of this, many people, even young, struggle with back pain, back stiffness, and poor posture.
A simple asana of yoga in this position, Bhujangasana, helps to keep the body energised. In English, it is called Cobra Pose. In Bhujangasana, lying on the stomach, the chest is slowly raised. This causes the spine to turn backwards and the back muscles to function. But Bhujangasana is not a cure for all types of back pain. It is important to do it correctly and according to your physical ability.
What is Bhujangasana and how to do it?
To do Bhujangasana, first lie down on the yoga mat on your stomach. Place the palms of both hands on the ground near the shoulders. Now slowly raise the head and chest while breathing in. Meanwhile, keep the elbows slightly bent, the shoulders away from the ears, and don’t put too much pressure on the waist. Stay in this position for a few seconds, then slowly return. Do not forcefully bend the body backwards in the beginning. If you feel any pain, stop the asana immediately.
Benefits of doing Bhujangasana
Helps in maintaining the mobility of the spine
Bhujangasana practises bending the spine backwards. If done correctly, it can help maintain the flexibility of the spine. For people who sit for a long time, this can be part of regular exercise.
Energises the back muscles
During this asana, the back muscles are activated, which help support the spine. But other exercises are also necessary to strengthen the back.
Can be helpful in repairing bad postures.
Sitting on a laptop or mobile continuously bends the shoulders forward. Bhujangasana helps open the chest and keep the shoulders in the right position. It is also important to create the right sitting habits and take regular breaks for better posture.
Relief can be found in waist stiffness
For some people, gently bending the spine back relieves waist stiffness. However, this asana does not work for all types of back pain. If doing this worsens the pain or spreads the pain in the foot, stop immediately and consult a doctor.
Bhujangasana also helps in maintaining the flexibility of the spine and chest.
Regular yoga practice helps in maintaining the mobility of the body. Bhujangasana can be done in combination with walking, light stretching and other suitable exercises.
Helpful in reducing the damage of sitting for a long time
People who work sitting for hours in the office need to get up, walk and keep the body energised. Bhujangasana may be part of this routine, but it is not a complete solution to the lack of physical activity.
Which people should be careful while doing Bhujangasana?
People with severe back pain, people suffering from spinal disease, whether they have had a recent surgery or increased pain due to this asana, they should not do this asana without the advice of a specialist. It is important to consult a doctor before doing Bhujangasana even during pregnancy, as it puts pressure on the stomach.
Practice Bhujangasana in the right way for the health of the spine
The benefits of bhujangasana are not the same for everyone, and it should not be considered a treatment for all back pains. Regular physical activity, the way of sitting and standing, and practising yoga according to your limits are essential in maintaining the health of the spine. If there is already back pain or spinal problem, it is better to consult an orthopaedic specialist or physiotherapist before starting Bhujangasana.
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