Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Bhujangasana
Bhujangasana
Bhujangasana
Bhujangasana (cobra pose) is also recommended as a preventive asana for back pain and arthritis, which is why the CBSE Class 12 Physical Education textbook lists it again here. To avoid repeating the same posture, the book does not re-describe it in this section.
Its full name-meaning, step-by-step technique, breathing pattern, benefits and contraindications — along with its posture figure — are given earlier under section 3.2.3 (Asanas to Prevent Diabetes Mellitus). The textbook marks this with a short cross-reference: See 3.2.3.
Why Bhujangasana helps with back pain and arthritis
Bhujangasana is one of the most commonly recommended postures for a healthy spine because it strengthens the spinal extensor muscles, the muscles that run along the back of the spine and hold it upright, while gently decompressing the discs between the vertebrae as the chest lifts. The asana's own listed benefit of being good for kyphosis speaks directly to one of the most common postural causes of chronic back pain: an excessively rounded upper spine.
Specific benefits for back pain and arthritis
- Strengthens and increases flexibility in the spine and vertebral column.
- Tones the entire spinal extensor group of back muscles, which support the spine against daily strain.
- Helps correct kyphosis (an excessively rounded upper back), a common contributor to chronic back pain.
- Opens the chest and shoulders, improving overall posture.