For doing Cobra Yoga Posture Lie down flat on the abdomen. Relax all muscles and lie down comfortably. Put the palms on the floor, exactly under the shoulders. They should touch the floor from the navel right up to the toes. Now raise the head and the upper part of the body as high as possible, similar to the cobra which ha raised its hood. Bend the spine inward until the muscles of the back and of the lumber region and relaxed. Lower the head slowly until it takes the original position. When you lower yourself, the chin must tough the thorax. Repeat the raising and lowering three and later six times. Inhale slowly through the nose, retain the breath while you are raising the head, and bend the spine properly. Now you can exhale slowly. Retain the breath again while you are lowering yourself, until the head touches the floor. Relax completely at once.
Effect of Cobra Yoga
It is very important that the pelvis and the lower arms remain on the floor. The lower arms are pushed somewhat forward with the rising and the lowering is carried out quite slowly, concentration should always follow relaxation.
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