In addition to strengthening of the upper and lower back, the cobra pose offers other benefits which include the massaging of the abdominal organs / adrenal glands, promote elimination (including the liver and kidneys), and toning of the abdominal muscles, thyroid and parathyroid glands. It opens up your chest and regular practice of this posture contributes to the strengthing of the upper body (the shoulders and arms). Give 5 minutes for this exercise.
This posture is contraindicated in pregrancy and if in doubt about anything else always consult your doctor.
Begin by laying flat on your stomach and resting your head to one side, legs together and the soles of the feet facing up. Empty your thoughts, feel yourself weightless and take 3 deep breaths.
Bring your palms to rest on the floor directly below your shoulders and your forehead on the floor, with the head & neck relaxed. Take a deep inhale, roll your shoulders open and slowly raise your upper body, then your neck and then your head by pushing up with your fingers. Keep your elbows bent and close to your body. At this stage the weight should be on the arms and shoulders. Hold the position for 10 to 15 seconds.
Now take another deep inhale and arch your back. Be gentle when tilting your head and neck back to avoid any tension. Now tighten your bottocks. Hold the position for 15 seconds breathing normally. In the final position the pubic bone is in contact with the floor and the navel is raised only a couple of cms from the floor. The elbows should be slightly bent.
To come out of the position, release and straighten your back. Then bring your navel, chest, shoulders, neck and head down to the floor, and finally the forehead. Give 10 seconds in this position. Then push yourself up gently and come into a child pose (Balasana) with your arms extended over the head. Give yourself 10 seconds in this posture.
Next pull yourself forward to straighten yourself flat onto your stomach, and repeat the process upto 5 times. At all times make sure the inhalation is deep and the exhalation is complete keeping the movements to a smooth flow.
Balasana
Balasana (or child's pose) is a prone position which brings your spine into a resting place after the back bend.
In this posture you will be kneeling and lower legs tucked (with your knees in line with your hips, and the feet together). The chest will come to rest between the thighs, and forehead on the floor.
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