When performing the Cobra Pose, the head and the trunk gracefully arch up.
The spine stretches powerfully and the abdominal organs together with the
surrounding musculature receive a thorough massage. This pose is recommended to
relieve pain and constipation, as well as for treating menstrual irregularities.
In order to proceed with the exercise keep your shoulders down and your face
relaxed and your elbows tucked to your body, lying on your stomach with your
legs together. It is recommended to place your palms under your shoulders and to
rest your forehead on the floor.
While inhaling, slowly move your head up, then lift your hands and use your back
muscles to raise your chest as high as possible. After holding your breath for a
few moments, exhale, slowly returning to the starting position.
While inhaling, gradually raise your head and shoulders to the previous
position, only this time use your hands to push your trunk up. Push your body
upwards until you are bending from the middle of your spine. Try to hold in that
position for as long as two or three breaths and then exhaling, slowly come
Raise the trunk as before, inhaling deeply. However, try this time to bend your
back until you feel it bending from the neck to the base of our spine. Hold the
position for as long as you feel comfortable. Breathing normally, slowly return
down to the initial position and relax.