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Yoga Exercise - Cobra Pose (Bhujangasana)

The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. Learn how to perform the Cobra Pose in this section.

STEP 1: Lie on your belly, while your head rests on your lower arms.

STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.

STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.

STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.

STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.

Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back.

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Article Comments
Friday 24th July 2009 at 10:42:11 AM  

good animation

Prawin Sreeram
Thursday 10th September 2009 at 8:53:02 AM  

Very good article ..many thanks.

Monday 14th September 2009 at 10:58:03 PM  

useful for all

Friday 4th December 2009 at 12:45:44 AM  

Really good animations which makes it easy for beginners to understand the correct way to carry out all poses


Thursday 28th January 2010 at 12:47:28 AM  

this is the good technique to increase the heaigh especially.but i m worried about if my chest goes there probabllity if this result and can u suggest me some more drawbacks if there are?

Friday 29th January 2010 at 9:35:32 PM  

really good animation and very useful for beginners

Sunday 21st February 2010 at 9:35:15 PM  

nice will help people to understand the right way for exercising it.

Sunday 21st February 2010 at 9:38:43 PM  

nice will help people to understand the right way for exercising will help young women in many ways as it heals irregular menstural problems.keep it up and help p
eople.may god bless u.

Sunday 18th April 2010 at 12:49:10 AM  

Such useful animations...thanks.

Tuesday 4th January 2011 at 10:44:51 AM  

This is the exercise prescribed by my physical therapist for years of lower back pain. It has been the only thing that reduces the pain consistently. (When it gets really bad, I do get a course of steroids for inflammation so that I can do these again.)

I have posted this animation repeatedly for others also experiencing lower back pain... because it so clearly helps understand more than just a series of pictures or verbal description.

Monday 18th April 2011 at 1:22:59 PM  

thanx a lot waiting for it to work...

Neil Hudson
Sunday 1st May 2011 at 5:43:33 AM  

June - lower back pain is not so simple. This movement could actually make some lower back pain worse( can deepen sciatic pain). Also I would recommend initially contracting the buttocks until you are sure the lower spine is comfortable in such a position.

(24 years-teaching Neil)

Friday 23rd September 2011 at 12:36:26 AM  

excellent work..... very helpfull

Tuesday 7th February 2012 at 8:21:23 AM  

Soooo gud exersise.....

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