COBRA POSE

Formation of the posture

 Lie on your stomach Slowly raise your trunk and head with the support of the palms alone. 

The arms should be bent at the elbows Arch your neck slightly backwards and look up Make sure that your navel is pressed against the floor Put pressure on your toes by pressing them onto the floor. After that, extend them out Hold the pose for few seconds

Cobra Pose: Step-by-Step Instructions 

 Step 1 

 Lie down flat on the floor on your stomach. Stretch your legs back with your toes out on the floor. Spread your palms on the floor under your shoulders and bring the elbows close to the sides of your body. 

 Step 2

 Press the tops of the feet and thighs firmly into the floor. 

 Step 3 

 As you inhale, press your palms into the floor and begin to straighten the arms to lift the chest off the floor. Lift up only as much as till your navel, let your pelvis maintain a connection to the floor. Gently squeeze and firm your buttocks even as you keep pushing your navel center downwards. 

 Step 4

 Be strong with your shoulder blades as you engage them to open up your chest forward. Make sure that you are distributing the backbend evenly throughout the entire spine. 

 Step 5

 Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. 

Contraindications and Cautions 

 Please avoid this pose in case of: 

 Back injury 

Carpal tunnel syndrome 

 Headache 

 Pregnancy

 Benefits

 Strengthens the spine Stretches chest and lungs, shoulders, and abdomen

 Tones the buttocks Stimulates abdominal organs

 Helps relieve stress and fatigue Opens the heart and lungs Soothes sciatica Therapeutic for asthma

 The male and female reproductive system improves Irregular menstrual cycle problems are rectified too With the increasing blood circulation your face gets a radiant look. Cobra pose is very useful to keep your back healthy. 

Practise this pose individually to make your spinal region strong and very agile. This posture can tone your body and the spinal nerves. COBRA POSE improves your digestion, liver and kidney functions as well.