The Cobra Posture (Bhujangasana)

Step One

• Lie flat on the stomach, legs straight, slightly apart to protect the back.
• Place the hands flat on the floor closely to the shoulders.

Step Two

• Inhaling slowly raise the head, neck and shoulders.
• Straighten the elbows, keeping and raising the trunk as high as possible.
• The back is arched as high as comfortable.
• Have twenty breaths with the shoulders back.
• Lower the body while exhaling.
• Now do the Hare Pose as a counter pose.

Benefits 

This pose is especially good for woman in that it tones the ovaries and uterus and relieves menstrual disorders
.

The appetite is stimulated and constipation is relieved.

The spine is kept supple and healthy, all the abdominal organs are massaged especially the liver and the kidneys. It relocates slipped discs and helps to remove backache.

It also helps to prevent rounded shoulders.