Cobra pose for neck and back.

When I had my baby, I realised how important it is to strengthen my lower back, baby weight puts undue pressure on your back. I had lower back pains, like most women, soon after the delivery. Doing Cobra pose has completely healed my back. It strengthens your lower back to prevent aches and strains. Aging can be pretty harsh on your back, if you don't take care of it now. Yoga lays great emphasis on the care of spinal column. Flexibility of spine is the key to a healthy life.This pose provides anterior stretching and posterior contraction. It massages your internal organs by putting gentle pressure on them with your body weight.


Initial position- Lie on your stomach, legs fully stretched out with toes pointing outward,arms kept on the sides, with palms facing down.
1) Inhale-Slowly raise the head , neck and chest, as if you are trying to look at the ceiling.
Benefits-
1)It adjust minor displacement of vertebra, relieves the vertebral column of undue pressure, exercises and tones the deep muscles supporting the spinal column and the trunk, promotes spinal circulation, and helps to maintain normal elasticity of the spine.
2) Alleviates neck pain due to slouching.
3)Strengthens lower back by compressing the muscles which helps in repositioning of tendons and muscle fibers.
Holding the pose- Normal breathing.
keep your heels together and naval close to the floor.
Beginners- 30secs
Advanced- 2mins
Releasing the pose-Exhale and bring down your chest and forehead to the floor and gently straighten your arms
Note- Not recommended if you have back injury.