Welcome to the 21st century, The Digital World.

Welcome to the 21st century, The Digital World.

The Vertebral column and the spinal cord are considered to be most important for health. It is said our age depends upon the health of the Spinal column. But are we taking care of our spinal Column?

Everybody is so engrossed in the smart phone world – viewing movies, playing games, chatting etc.  Everywhere you go, you see people busy on their Smart phones. Be it in the train, bus everyone is engrossed in their smart phones, they have forgotten to smile, forgotten to get into conversations with fellow passengers, forgotten to enjoy the view outside, forgotten to enjoy the moment,  they have forgotten there is a real world  which exists.

Just turn around and you will find people with their neck bent down busy on their smart phones. It’s not just outside, even in your own home you will find everyone with their heads bent down. If you are with friends you will find most of them conversing on their phones though they are with you but are they listening to you, most of the times they are not. They just acknowledge by nodding their head in reply, they are lost in their device called the smart phone; the device disrupts our face-to-face social interactions. Smart phones have become a constant companion, addiction for many of us.

The message here is that most of us are going to end up with posture disorders. Neck pain, cervical problems, upper back problems, back problems. posture disorders lead to a strain on the spine. Thanks to our sedentary lifestyles, our backs don’t get exercise, owing to which they are weakened.

The vertebral column is the support for the spinal cord. For keeping the nervous system trim, it is necessary to take care of the thing that supports it, i.e. the spinal column.

In yoga there are many asanas which maintain the flexibility of the spinal column, increase the circulation of blood therein, improving the health of the spinal cord and increasing its efficiency.

One such asana is Bhujangasana (The Cobra Pose).

In Sanskrit ‘Bhujang’ means snake and ‘asana’ means Pose, hence the English name ‘The Cobra Pose’. This strong back bend was named Bhujangasana as it reflects the posture of a cobra has its head/hood raised.

Anatomical and Physiological effects of Bhujangasana

Due to the isometric contraction of the neck muscles they are getting strengthened, upperback muscles are strengthened in a similar way, flexibility improves in the front part of the neck. Thyroid and parathyroid glands function is improved because of the stretch that takes place during the final posture. Movement of the cervical spine is increased. Blood supply to the upper spinal cord is increased , therefore the nourishment is increased, this helps in its efficiency to perform its function much better. The expansion of the thoracic cavity is increased. Therefore more oxygen enters into the lungs. This helps in increased supply of the oxygen to the tissue. During the asana there is increased positive pressure in the abdomen cavity therefore more blood circulation takes place, the health of all organs in the abdominal cavity is enhanced, they get a good massage functioning of liver, pancreas, stomach, large and small intestines are improved. It also tones the adrenal glands and balances its function. The digestive system and the excretory system function well. The important organs of the excretory system are also cleansed.

Contraindications – Severe backache, neck ache, any recent surgery, Acute abdominal problems:- Ulcers, appendicitis, hernia and pregnant women should not do this asana.

Manner of Attaining the Asana

Starting Position- Lie down in initial relaxation position .i.e. lie down on the stomach hands slightly away from the body, leg’s apart. Keeping the face turned to either side of the body, eyes closed

Technique of attaining the asana–  Open your eyes, bring both the legs in the centre, place both the hands by the side of the body now fold the arms at the elbow place palms near the chest forefinger together, thumbs apart and in line with the nipples, elbow closer to the upper back. Slowly raise the head grazing the forehead, nose chin on the floor. Now by contracting the neck muscles raise the head upwards. Then curving the shoulders backwards, let the shoulder blades come as close to each other and now contracting the back muscles and only on the strength of the back muscles raise the upper back/Torso from the navel upwards. Take it as much back as possible. This is the final stage of Bhujangasana, remember not to straighten your hands, you are not taking the support of your hands or shoulder muscles while going in the final position now close your eyes and do pranadharana . Maintain this for 3-7 breaths according to your capacity.

To release relax the muscles of the back, shoulders and neck and come back in the reverse order touching the chin, nose, forehead on the floor. Hands by the side of the body and go back into the initial relaxation position.

Note:-  The Asana has to performed in a slow, controlled, continuous and rhythmic movement. Do not hold your breath in the final stage; keep breathing in a natural normal manner.


  1. The practice of this asana helps in curing indigestion and constipation and also increases your lung capacity.
  2. Functional disorders caused by constant strain on the muscles of the back, neck and waist are treated by this asana, It is a must practice for office going people who sit on a chair for long hours, who stoop or slouch to do computer, table work.
  3. The flexibility of the spine is maintained and increased. Minor dislocation of the vertebrae is corrected by daily practice of this asana.  
  4. Due to the pressure on the abdomen and the stretching of the lower abdomen, the tone of the intestines is improved. The release of gas is facilitated. This relieves flatulence.
  5. Kyphosis (back hunch) or stoop caused by habitual slouching of shoulders can be corrected with long and regular practice of this asana.
  6. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini. The practitioner gets benefitted by the qualities that a cobra has .i.e. good digestion, supple body, activeness and longetivity.

So friends, include this asana in your daily practice and derive maximum benefits from it.

Achieve, Natural health with yoga