Lower back pain is a widespread issue that disrupts daily life, often stemming from a variety of causes such as a sedentary lifestyle, poor posture, muscle strain, insufficient physical activity, or underlying medical conditions. This discomfort can range from a mild ache to severe, debilitating pain. While medications provide temporary relief, yoga and targeted exercises offer more effective long-term solutions for easing back pain. Among these exercises, Bhujangasana, also known as the Cobra Pose, stands out as a powerful yoga asana to alleviate lower back pain and enhance spinal flexibility.
Bhujangasana is a gentle backbend that stretches the spine, strengthens the back muscles, and helps improve posture. Regular practice of this asana can lead to a range of benefits, including reduced back pain, improved flexibility, and better digestion. Let’s explore the practice of Bhujangasana, along with five tips to perform it effectively, and the many advantages it offers.
Warm up before doing Bhujangasana.
Before performing Bhujangasana, it’s crucial to warm up, particularly for beginners or those dealing with back pain. Gentle stretches like the cat-cow pose or child’s pose are excellent choices. These stretches help loosen the spine and back muscles, relieving any tension and preparing the body for the 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 deep breaths 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.
- Then, 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 close.
- Exhale, then again inhale and lift your chest, shoulders, arms, elbows, and upper abdomen, straightening your arms.
- Once comfortable, raise your neck backwards and gaze upward, maintaining slow, rhythmic breathing.
- Tighten your entire body, focusing on your lower back and abdomen, and hold this position for 15-30 seconds.
- Balance on your lower pelvis and thighs, spreading your weight from your wrists to your shoulders and lower back.
- Keep breathing deeply, and stretch your upper body backwards and your neck upwards.
- Slowly release the pose by bending your elbows, then bringing your body, chest, neck, and face back to the ground, exhaling as you do so. Relax your spine with deep breathing, and return back to Crocodile Pose (Makarasana).
Breathing is important
Breathing is a key component of performing Bhujangasana effectively. Deep, slow breaths help you relax and maximize the stretch during the pose. As you lift and lower your torso, focus on breathing deeply, allowing the 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 strain. By paying attention to your breath, you can adjust your posture as needed, ensuring a more comfortable and effective practice.
Don’t overexert yourself
It’s important to listen to your body and avoid pushing yourself too hard, particularly if you’re dealing with lower back pain. Start Bhujangasana gently by bending your elbows and refraining from lifting your chest too high initially. 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, and slowly increase the duration as you grow more comfortable. This gradual progression will allow you to build strength and flexibility without overstraining your muscles.
Other Benefits of Bhujangasana
- Stimulates the abdominal organs, including reproductive organs and digestive organs
- Improves the efficiency of the respiratory system
- Good for Inflammatory Bowel Disease (IBD)
- Helps treat PCOS and irregular menstruation
- Good for diabetes
- Decreases stiffness of the lower back
- Increases flexibility
- Relieves stress and elevates mood
- It stimulates and energises the heart, improving cardiovascular health.
- Improves blood circulation and oxygen, mainly throughout the spinal and pelvic regions.
- Improves digestion
- Reduces belly fat
