The Cobra Pose (Bhujangasana) is a gentle backbend that can help alleviate back pain by stretching and strengthening the muscles of the spine. Here's how to perform the Cobra Pose: 1. **Start by lying face down on the floor**: Place your legs together and extend them straight back. Position your hands under your shoulders, palms down, and elbows close to your body. 2. **Inhale and slowly lift your chest**: Press the tops of your feet and thighs firmly into the floor. Use your back muscles, not just your hands, to lift your chest off the ground. 3. **Keep your elbows slightly bent**: Your elbows should remain close to your body. Avoid locking them. 4. **Hold the pose**: Lift your chest as high as is comfortable, keeping your shoulders relaxed and away from your ears. Hold the position for 15 to 30 seconds, breathing steadily. 5. **Release and exhale**: Lower your chest back to the floor slowly, resting your forehead on the ground. 6. **Repeat**: Perform this pose 3 to 5 times, gradually increasing the duration as you become more comfortable. **Tips**: - Avoid straining your lower back. If you feel any pain, lower yourself slightly until you find a comfortable position. - Engage your abdominal muscles to support your back. - Keep your gaze forward or slightly upward to avoid straining your neck. Regular practice of the Cobra Pose can help improve flexibility and strength in your back, potentially reducing back pain over time. Dr Om Patil Spine specialist in mumbai