The Cobra Pose is also known as Bhujangasana. 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 extremely recommended for pain and constipation relief, 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. Then lie down with your legs together. It is recommended to place your hand palms under your shoulders and to rest your forehead on the floor. Stretch the legs well out, keeping them stiff and straight, with the soles pointing upward. Do not allow the knees to slacken or bend.

cobra pose picture

While inhaling, slowly move your head upwards, brushing first your nose and then your chin against the floor. Now raise the head slowly, as high as possible, jutting the chin forward, feeling the stretch. Lift chest and torso off the ground, pressing down on the hands but letting the contraction of the back take most of the strain. Then, you need to lift your hands and make use of your back muscles to raise your chest as high as possible. Feel pressure traveling down the spine all the way to the sacral region. Make sure your body from the navel to the toes rests on the floor. When you are finally upright, like a cobra poised to strike, hold the pose for as long as possible without feeling undue strain. Increase the time gradually from a few seconds to a full minute. Then slowly return to the face-down position. Relax and rest.

While inhaling, gradually return to the previous position, only this time it is recommended to use your hands to push the 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 down.

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.

In time you will be able to dispense almost entirely with support from the hands and arms, although at first this may seem not even remotely possible. However, once perfected this asana gives great benefit even though it need be performed only once a day.

This exercise can make the spine amazingly supple and flexible, at the same time it revitalizes abdominal muscles. Kidney, liver and pancreas are stimulated so that the appetite improves and bodily heat increases.