1.   Lie face down, legs and feet together, toes pointing back.

2.   Rest on the forehead, placing the hands, palms down, under the shoulders, fingers pointing forward.

3.   The elbows should point up and be held close to the body.

4.   Inhaling, hold this position.

5.   Exhaling, arch only the head backward as far as possible.

6.   Inhaling, slowly roll (arch) back the spine as far as possible.  The thighs remain on the floor and the heals together. Try to keep the hips as close to the floor as possible. Use the arms to support the body rather than to lift it.  The elbows should remain slightly bent while holding the posture so that the lower back is brought more fully into play.

7.   Hold for a few seconds with the breath in, or hold for a longer period while breathing normally.  Relax the legs while in the posture.

8.  Exhaling, slowly unroll the spine, trying to feel each vertebra one by one.  Keep the head arched back until the spine is completely unrolled.  The concentration should be in the spine.

9.   Lower the head back down to the floor.

10. Roll onto the back and relax.

Benefits:  The Cobra pose benefits the entire body, especially the nervous system, since every vertebra is flexed by this posture.  It strengthens the back muscles and the throat area, stimulates the thyroid and other glands, and flexing the rib cage, it strengthens the lungs and organs of the chest.  The kidneys and the adrenal glands are first squeezed and then flushed with a rich supply of blood, refreshing and cleansing them.  The intra-abdominal pressure and toning of the nerves in the lower back benefit the functioning of all the abdominal organs.  This pose develops self-confidence and a positive outlook.