The semblance of a snake with its head raised ready to strike gives this particularly fine health-giving pose its name.
It is well worth remembering to do a few warm up exercises, before this (and any other yoga positions). This will help you to perform the poses better and reduce any strains on your muscles .
The student lies straight on the floor, face downwards. The soles of his feet are turned up, and his elbows are bent, with the hands level with the chest and the palms downwards.
The exercise starts with the head being lifted and the neck stretched upward. At this stage the chest is still kept as close to the ground as possible, with the trunk and outstretched legs motionless and the toes in contact with the floor. The legs are kept together throughout, and not splayed.
As the chest begins to rise from the floor the pressure of support is felt by the hands, but proficiency in this exercise throws less weight on the hands and arms, and the tension is felt in the back muscles.
The gradual bending of the back, with the rest of the lower part of the body still, involves the raising of the vertebrae (the sectional pieces of the spine) one by one, and the contraction of the buttocks.
The student should feel the pressure on the spine work down section by section as he exerts it by raising the forepart of the body up and backwards.
At first the bend achieved will throw pressure on the thoracic section of the spine. As proficiency is gained the pressure is extended to the lumbar region. An adept at the exercise can bend the back till pressure is experienced at the sacrum region at the base of the spine.
When the student feels the pressure there he can reckon on having achieved the maximum results from this exercise. It must be remembered that all this time the legs have been outstretched and Still.
The pressure should be withdrawn and the chest lowered to the floor as at the beginning, just as slowly and steadily as it was exerted. Allow the breath to flow evenly during this exercise, which should be performed from three to six times.
The Cobra Pose gives a blood flush to the spine, the sympathetic nerves and cells, and all the muscles of the back, and the spine gains that elasticity so essential to a vigorous and healthy body. Intra-abdominal pressure is increased, the stomach muscles developed, and flatulence averted.
An important rule to be remembered is that if a person is not supple before taking this exercise, the whole process should be done slowly and cautiously, and some time allowed to elapse before it is done with the complete spine exercised. The thoracic pressure should be got without harmful strain before proceeding further.
It is an exercise that should not be neglected, for, in addition to the benefits stated, its contraction of the buttocks allows them to perform more adequately their function of keeping the body well poised.