How Bhujangasana Helps Relieve Back Pain and Improve Posture

India has around 87.5 million cases of low back pain. This staggering number is because of a variety of reasons, the main one being improper posture.

When slouching becomes a regular occurrence, it can lead to tension in your spine, muscles, and hamstrings. Slowly, it misaligns your natural curves and puts pressure on the discs. This weakens the back and leads to chronic pain.

Also, the way you sleep is associated with back pain.

When you don't get proper spinal alignment and support as you snooze, it can exacerbate back pain.

So, what do you do next? Bhujangasana pose comes to the rescue. This yoga asana stretches the spine and strengthens the back muscles.

Ahead, we bring you everything you must know about the bhujangasana yoga pose along with a step-by-step guide.

What Is Bhujangasana Pose?

Also called the cobra pose, Bhujangasana is one of the main yoga asanas where you stretch your spine to arch gracefully, almost resembling a cobra raising its hood.

This back-bending asana is part of Surya Namaskara or the Sun Salutation sequence. Doing it regularly is said to fetch you a variety of benefits, such as a strong spine, improved flexibility, and more.

It is a great beginner-friendly pose and helps combat the effects of a sedentary lifestyle.

How Does Bhujangasana Pose Help Relieve Back Pain and Improve Posture?

As aforementioned, one of the main benefits of Bhujangasana yoga is that it helps get rid of back pain and improves posture. While they may seem like two separate conditions, it's crucial to understand that they are interconnected.

A bad posture slowly leads to back pain, which if not tackled in time, can turn chronic.

Now, with the Bhujangasana cobra pose, you fully stretch your back. So, it strengthens the spine when you practice it daily.

Next, it makes the spine more flexible as well as it loosens the stiff muscles and reduces pressure on the discs. It also maintains a proper alignment, which is crucial for a healthy spine.

This not only undos the effects of slouching but can help you overcome this habit by engaging your core.

By improving blood circulation in the back, the Bhujangasana cobra pose helps the back heal and stay strong. It finally reduces stiffness stored in your shoulders and neck as well to help you relax.

What Are The Other Benefits of Bhujangasana Pose?

Here are a few other benefits of bhujangasana yoga that can aid your overall health. Take a look!

Increases Blood Circulation

Almost any exercise can improve your blood circulation. However, the Bhujangasana yoga pose can be especially effective because you fully stretch the upper body while focusing on breathing deeply. Hence, it targets key areas, such as the heart, lungs, and abdominal organs, and stimulates blood flow to these important regions. This supports important organ function and is vital for your overall well-being.

But that's not all. With the Bhujangasana pose, the blood flow to the brain is also elevated, which can boost your energy levels and prevent that lethargy feeling.

Wait, there's more. Improved blood circulation can also get rid of toxins from the body and can improve your skin health. Apart from the plethora of serums and creams, all you need is this yoga pose to bid goodbye to the dullness.

Reduces Stress And Tension

Stress has become a common occurrence today. Maybe it's because of the constant scrolling on social media, the lack of work-life balance, or the plethora of opinions and pieces of advice thrown from every direction. All of this adds to the anxiety.

So, when you start your day with something that puts your mind and body at ease, a sense of relaxation stays with you throughout the day. Of course, it also releases endorphins- the feel-good- hormones that combat the feeling of anxiety and tension. This is what the bhujangasana pose does.

Regular practice can calm the nervous system and reduce your overall stress levels. It lets you start your day feeling like your best self.

Improves Respiratory Function

In the Bhujangasana pose, you lift and stretch your chest while breathing deeply. This benefits respiratory function as it expands the lungs and improves the breathing capacity.

With this yoga asana, you are able to take in more oxygen, and it encourages better airflow.

It is also ideal for people with conditions such as asthma or shortness of breath.

The increased oxygen intake helps with a variety of other things as well, such as enhancing energy levels and rejuvenating the body.

Enables Good Digestion

One of the Cobra pose benefits is that it can help with good digestion. This is because this asana stimulates the abdominal organs. A gentle massage occurs, which improves circulation and makes sure that the food moves efficiently through the intestines.

So, doing it regularly can prevent common digestive problems like constipation and bloating.

Bhujangasana pose also aids in better nutrient absorption and supports overall gut health.

Enhances Body Awareness

The Bhujangasana pose makes you more aware of your body. For instance, the movements of the pose let you become more attuned to how your body moves. Your complete focus is on every bend and turn you make.

Next, the exercise also requires you to breathe deeply, this helps you become more mindful and really focus on the present.

On one hand, it improves your mind-body connection and on the other, it lets you be. A sense of self-awareness engulfs you.

Improves Flexibility

The backbend in this yoga asana stretches your spine, shoulders, and chest fully. Also, it makes the back muscles strong and robust, which helps with better flexibility over time.

Regular practice of Bhujangasana allows the spine to become more supple and mobile. It not only reduces stiffness but promotes greater flexibility as well.

Helps With Sleep

Bhujangasana is a great addition to your exercise routine because it helps you enjoy a good night's sleep as well. It releases the physical tension and erases any discomfort that can interfere with sleep.

Also, this yoga asana offers a sense of calm and helps you embrace the mindfulness technique. All of this helps you slide into a peaceful slumber sooner rather than later and lets you enjoy quality sleep.

How To Perform Bhujangasana Pose?

Heres how to perform Bhujangasana in just a few easy and simple steps;

• Start by lying flat on your stomach with your legs extended and feet hip-width apart.
• Place your palms flat on the floor under your shoulders.
• Now, your elbows must be close to your body.
• Gently tighten your core muscles to protect your lower back.
• Inhale and slowly lift your chest off the ground.
• Now, straighten your arms without locking your elbows.
• Slowly, arch your back while keeping your hips on the floor.
• Then, roll your shoulders back and open your chest.
• Look slightly upward when you are performing the asana.
• Hold the pose for a few breaths, then slowly lower your chest back to the floor.
• You can repeat this a few times and focus on your breathing and alignment.

Who Should Avoid Bhujangasana Pose?

Here's who should avoid performing the bhujangasana pose;

• People with severe back pain or injuries.
• Women who are pregnant.
• People with wrist issues.
• People suffering from neck problems.
• Those suffering with heart conditions.

Tips For Practicing Bhujangasana Pose

Here are a few tips for practicing the bhujangasana pose easily and in a safe manner.

• Warming up before any exercise is crucial. Therefore, some gentle stretches are important to prevent any strain.
• Maintain proper techniques while you practice the asana as it maximizes the benefits of the pose.
• Make sure you don't ignore the aspect of breathing. Breathe deeply to relax the body.
• If you are a beginner, start slowly and then move ahead.
• 1-2 sets should be enough as you start.
• Make sure you practice regularly.

Conclusion

The Bhujangasana pose is excellent for your overall health, mental peace, and sleep.

There are studies that show how adding yoga to the routine can help you fall asleep faster, and improve sleep quality and quantity.

You can practice this asana every morning to relish its effects throughout the day.

There's another easy way to enjoy a good night's rest, and that's by sleeping on a comfortable mattress.

Infact, the SmartGrid mattresses by The Sleep Company not only fetch you the right balance between support and comfort but can also rid you of any back pain you may be suffering from.

Explore the range of mattresses offered by The Sleep Company today for the best slumber of your life!