How to perform Cobra Pose:
Start by lying flat on your stomach. Make sure your feet are together with the tops of them against the floor. Place your hands on the floor under your shoulders and hug your elbows against your rib cage. Close your eyes and inhale slowly, deeply. Feel the stability in your pelvis, thighs and tops of your feet. Exhale gradually before opening your eyes. Continue breathing slow and deep. As you inhale steadily, press slightly on your arms and lift your chest from the floor. Arch you body backward as if from the naval region to top of the toe stay on the floor. In this position hold your body for 20 seconds to 30 seconds then lower your chest, head, shoulders and chin to the floor. Now take a rest to lie flat on the back. In this way practice this asana for 4 times. During the asana the breath system will be normal.
This asana strengthens muscles in the shoulders, chest and abdominals. It removes the hardness of backbone and become flexible. Sending more blood in the backbone it strengthens the nerves. For arching the body towards the backward it cures the front crookedness of the backbone. It improves digestion and menstrual irregularities. In this practice again and again the adrenal gland works well. As a results it awakens the talent power.