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 hypertension, 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 manage hypertension
A mild, supported back-bend like Bhujangasana opens the chest and stimulates the endocrine system, including the adrenal glands that sit just above the kidneys and directly influence blood pressure through hormones such as adrenaline and cortisol. Because the pose is performed lying down with the lower body relaxed on the floor, it raises the heart rate far less than a standing or inverted posture would, making it one of the safer back-bends for a hypertensive student.
Specific benefits for hypertension
- Stimulates the endocrine system, supporting more balanced adrenal hormone activity.
- Opens the chest and ribcage, encouraging fuller, calmer breathing.
- Tones the entire spinal extensor group, easing the chronic back tension often seen alongside long-term stress and hypertension.
- A gentle back-bend that can be held for only a short, comfortable duration without overexertion.