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  • Writer's pictureN Rohit

Practice Cobra pose (Bhujangasana) for a relief from back pain.

Bhujangasana in sanskrit means serpent or cobra pose. This pose is incorporated in hatha yoga suryanamaskar to give a complete stretch to posterior side of your body as well as spine. This is one of the best preparatory pose for advanced back bend like urdhwadhanurasana , kapotasana and laghu vajrasana. In this posture, lie flat on the floor keeping face downwards, lift the body up from the trunk and throw the head back like a serpent is about to strike.

How to do:

1. Lie flat on the floor on your abdomen, extend the legs and keep the feet together. Keep the knees tight and toes pointed.

2. Place the palms by the side of the pelvic region.

3. Inhale, press the palms firmly on the floor and pull up the trunk.

4. Inhale, lift the body up from the trunk until the pubis is in contact with the floor and remain in this position bearing the weight on palms and legs.

5. Contract thighs and hips.

6. Retain the pose for half a minute or more based on capacity.

7. Exhale , bend the elbows and rest the trunk on the floor . Repeat if required.


1. This pose helps lungs to expand and inhale good amount of oxygen.

2. Practicing this pose cures damaged spine and incase of slight displacement of spinal disc this pose helps in placing them in original position.

3. This pose is a boon for people suffering from backache.


1. Do not practice this when you have severe back pain, wait for recovery and only then practice.

2. Avoid practicing if you have undergone any surgeries or practice under supervision of experienced yoga teacher.

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