Dr. Lokesh Surykiran Gaud,
PG Scholar (Asthi Santhi avum Marmgat Roga)
Prof. Dr. Veerendra K Meenkire
Guide &HOD, Dept. of Asthi Sandhi avum Marmgat Roga
L.R.P.A.M college, Islampur, Dist – Sangli
Mob No. 9595457216


The Science of Yoga is an ancient form of exercise. It is like a spiritual route to a relaxed mind and healthy body, subliming away our regular hectic and stressful life style. Yoga is a practical philosophy to combat the stress at the working place, known as occupational stress. The century yoga is an effective and handy way to relieve stress and its related ailments.

In our regular lifestyle, lower back pain is the most common complaint, as a result of long sitting or wrong sitting positions in IT professions, during long drives, marketing persons, drivers and students. There is a constant complaint of lower backpain on and off. Local application and NSAIDs may give temporary relief, but the pain takes over when the effect of drug extinguishes. The practice of Bhujangasana on a regular basis helps relax the back muscles and the paraspinal muscles, thus combating the pain for long term.


Low back pain is a global problem with almost 80% of the population of the world suffering from it. Functional disability, Medication abuse, Sleep disturbances, fatigue are observed in people, suffering from this disorder. Nearly 8 out of 10 people are affected with backache at some stage of their life. According to many studies, sedentary life-style is the main culprit for low back pain, which includes; prolonged sitting in improper postures which leads to wasting and weakness of postural muscles and muscle spasm due to stress. Many people develop backache and sciatica.

In Yoga, there are many Asanas (Postures) that are found to be very useful in lower back pain. There has been a lot of research work done in this field. Many of the trials found that Yoga is very beneficial for Katishoola. Yoga includes physical movements, but it is a complex intervention involving other components such as specialized use of the breath and relaxation. In the present study, Bhujangasana (cobra pose) is selected as the Yogasana to evaluate its efficacy in Katishool.

This asana opens up the shoulder, tones and stretches the abdomen and relaxes the back muscles and paraspinal muscle. It also improves flexibility of the upper and the lower back, thus making it easier to lift your weight up on the bar.


The paraspinals are a set of 3 muscles iliocostalis, longissimus, and the spinalis, occupying muscle groups which together make up the extrinsic back muscles .The job of the paraspinal muscles is to extend your spine, and to bend it over to the same side on which the contracting paraspinal. The abdominal muscles, particularly the rectus abdominus, bend the trunk forward. As this movement occurs, an eccentric contraction of the paraspinal keeps the trunk from bending too fast, as well as going too far forward. The abdominals and paraspinal work together to help maintain upright body posture by this same mechanism. Due to the continuous seating in improper posture on computers, long time sitting by IT professionals or in administrative work, long drives, marketing person with heavy bags and students etc, exerts stress on the paraspinal muscles

As a result of continuous stress on it, these muscles get stiff and start to pain. The rounded position of the back leads to stretching of the paraspinal muscles resulting in their spasm which increases the stress on delicate intrevertebral discs. These discs simultaneously compress on the sides. The repetitive stretch of lower back muscles due to improper postures may lead to protrusion in the lumbar disc resulting in compression of the sciatic nerve or Sciatica pain. If the sciatic nerve gets compressed, there is pain along the route of the nerve, radiating from the hip and gradually comes down to waist, back, posterior aspect of the thigh, knee, leg and foot. In such a case, one would need medical attention. Along with that, one needs back or core muscle relaxation. The position of Bhujangasan helps us to achieve the same.



“Bhujangasana” comes from the Sanskrit word, “Bhujang” meaning “snake” or “serpent” and “Asana” meaning “posture” or “seat”. This is the reason it is called as “snake pose” or “cobra pose”. It is the 7th posture in Suryanamaskara after Sashtanga namaskara, and before Parvatasana. Bhujangasana is often used within surya namaskara as a transitional pose in a collection of asanas, and is considered a moderate back bend that can help prepare the spine for more advanced back bends.

Bhujangasana is the final stage when the cobra is ready to attack its prey by raising its hood, hence the name. Cobra pose is one of the most important back bending yoga asana. The cobra posture and its variation are just like a boon to those who have back problem.     



There are three types of Bhujangasana:


  • Vakra Hasta Bhujangasana : Is an effective cobra pose that helps to enhance the efficiency of digestive system.
  • Ardha Bhujangasana: Is also known as sphinx pose because the final asana is resemble to an Egyptian sphinx. This asana is particularly beneficial for those who have stiffness in back and helps to provide flexibility to the back muscles of the body.
  • Saral Hasta Bhujangasana:  This is the advanced form of Bhujangasana when the head is raised just like the hood of a serpent or cobra.  Cobra pose has been given special significance in Hatha Yoga and covers to all the body systems of the body from the health point of view.




  • Lie flat on the floor on your stomach.
  • Place your hands on the sides and ensure that your toes touch each other.
  • Then move your hands to the front, making sure they are at the shoulder level and place your palms on the floor.
  • Now placing your body weight on your palm, inhale and raise your head and trunk. Your arms should be slowly straighten at your elbows at this stage.
  • You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
  • Press your hips, thighs, and feet to the floor.
  • Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
  • To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe


Pashchat Karma

  • Salabhasna.


Regular practices of Bhujangasana provide relaxation to paraspinal muscles, Gluteus maximus and back of thigh at some level for some time regaining the normal shape of the spine, helps the relies stiffness of paraspinal muscles, relaxed paraspinal muscles releasing the pressure on the disc thus nerves space become open and due to relieving nerve get relief from pain.  

There are other factors responsible for lower back pain. Some of which includes weight gain, core muscle weakness, inflexibility of the hamstrings and gluteus muscles. Sometime we do not realise but stress could be the reason for lower back pain, as well. So, we need to control the stress first. Thus Meditation and muscle relaxing postures will help relieve stress and ultimately serving our purpose.


 This is the most effective asana to increase the flexibility, thereby, reduces the stiffness of the lower spine region. Bhujangasana helps to loosens up the spine and tones up the nerve. It facilitates the effective coordination between the brain and the rest of the parts of the body, thus ensures better health.

  • Bhujangasana is the asana for relaxing the lower back region, gives stability to spinal curve along the paraspinal muscles.
  • Best posture in Sciatica.
  • This asana helps in improving the strength of the arms.
  • It may stretch the chest, shoulders and abdomen, firm the buttocks, and relieve stress and fatigue.
  • It is a pose to relieve Constipation.
  • Traditional texts say that Bhujangasana increases body heat, and awakens kundalini.


Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor on bringing movement into the area between the shoulder blade (the thoracic area, or middle back)


  1. Hernia
  2. Back injuries
  3. Headaches
  4. Pregnancy
  5. Recent abdominal surgeries
  6. History of spinal surgeries



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