Q.Explain the procedure and benefits of Bhujangasana and state its contraindications.

Bhujangasana (Cobra Pose) — Procedure, Benefits & Contraindications

Procedure (step-by-step):

• Lie flat on your stomach, legs together, toes pointing back, forehead resting on the ground.
• Place palms flat on the floor directly under your shoulders, elbows close to the body.
• Inhale slowly and lift your head, chest, and upper abdomen off the floor, using your back muscles — not your arms — to initiate the lift. Keep your navel pressed to the ground.
• Straighten your arms partially (elbows slightly bent), roll your shoulders back and down, and gaze slightly upward. Hold the final position for 15–30 seconds while breathing normally.
• Exhale and gently lower your torso back to the floor, returning to the starting position.

Benefits:

• Strengthens the spine, particularly the lower back muscles, and improves spinal flexibility.
• Opens the chest, lungs, and shoulders, which can improve breathing capacity.
• Stimulates abdominal organs, aiding digestion and relieving constipation.
• Helps reduce stress and fatigue by stretching the front of the body.

Contraindications: …

Why This Asana Matters

Bhujangasana is one of the foundational backbends in yoga, often included in the Surya Namaskar sequence. Its name comes from the Sanskrit bhujanga (serpent/cobra) — the final posture resembles a cobra with its hood raised. For students preparing for Physical Education exams, understanding this asana is essential because it appears frequently in questions about therapeutic benefits, spinal health, and posture correction.

The key concept here is spinal extension — the opposite of the forward slouch most of us adopt while studying or using phones. Bhujangasana actively counteracts that pattern.

Procedure (Step-by-Step)

1. Lie flat on your stomach, legs together, feet pointing back with the tops of your feet on the floor. Place your palms on the floor directly under your shoulders, elbows close to your body.
2. Gently press your hips and thighs into the ground. Keep your legs active — engage your quadriceps and glutes to stabilise the lower body.
3. On an inhalation, begin to lift your chest off the floor by straightening your arms only partially. The lift should come from your back muscles, not from pushing with your arms. Your elbows should remain slightly bent.
4. Roll your shoulders back and down, away from your ears. Keep your neck long — do not collapse the back of your neck or let your chin poke forward.
5. Hold the final position for 15–30 seconds, breathing steadily. Gaze slightly upward or straight ahead, depending on neck comfort.
6. To release, exhale and slowly lower your chest back to the floor, returning to the starting position.

Benefits

• Strengthens the spine: The erector spinae muscles along the back are actively engaged, improving spinal support and reducing the risk of back pain.
• Opens the chest and lungs: The backward bend stretches the pectoral muscles and intercostal spaces, which can improve breathing capacity — useful for athletes and those with asthma.
• Improves posture: By counteracting the forward-rounded shoulder position common in desk work, it helps realign the thoracic spine.
• Stimulates abdominal organs: The gentle compression and stretch of the abdomen can aid digestion and relieve constipation.
• Relieves stress and fatigue: The opening of the chest and the focus on deep breathing activate the parasympathetic nervous system, promoting relaxation. …