How to do Bhujangasana (Cobra Pose)

1.Lower your hips to the floor.

2.As you inhale, straighten your arms somewhatbut keep them slightly bent.

3.Arch your back and lift your chest from the floor.Bend your head back, gazing upwards with your eyes.

4.Only lift your chest andarch your back as far as they can go without lifting your hips and pelvic areafrom the floor; unless your spine is very flexible, your elbows will probablyremain somewhat bent.

5.The feet may be either lie flat on the floor, or balanceon bent toes.

6.Squeeze your buttocks to remove pressure from your lower back.

Benefits:

Cobra pose increases flexibility in the spine, helping to relievestiffness in the lower back especially.

It stretches the muscles in your chest andabdomen. 

It stimulates abdominal organs, in particular improving digestion andhelping to alleviate constipation. It elevates your mood and relieves stress.

For women, it helps promote regular menstruations

Advice

Don't do this if you have spinal problem. or you will uncomfortable